Fried rice is a popular Asian dish that is often served as a side or entree. It typically consists of cooked rice that is stir-fried with vegetables, protein, and sauce or seasoning. Eggs are commonly added to fried rice to boost the protein content and add richness of flavor. But for those counting carbohydrates or following a low-carb or keto diet, the carb content of fried rice with eggs is an important consideration.
In this article, we will break down the typical carb count of fried rice with eggs. We’ll look at how ingredients like rice, oil, protein, vegetables and eggs contribute to the total carb content of this tasty stir-fry. We’ll also provide nutrition tables and tips for lowering the carbs in your homemade fried rice with eggs.
Carb Counts in Main Ingredients
The main sources of carbs in fried rice with eggs come from the rice and any starchy vegetables used in the dish. Here is an overview of the carb content in 1 cup of cooked rice compared to 1 large egg:
| Ingredient | Total Carbs | Net Carbs |
|---|---|---|
| White rice (cooked) | 44g | 44g |
| Egg (large) | 0.6g | 0.6g |
As you can see, rice provides a significant amount of carbohydrate compared to eggs which contain minimal carbs.
Let’s look closer at the carb counts in different types of rice:
| Type of Rice | Total Carbs | Net Carbs |
|---|---|---|
| Long grain white rice | 44.2g | 44.2g |
| Basmati rice | 50g | 50g |
| Jasmine rice | 56g | 56g |
| Short grain white rice | 35g | 35g |
| Brown rice | 44.8g | 42.8g |
As shown, 1 cup of cooked white or brown rice contains 35-56g total carbs and 35-44g net digestible carbs. Short grain white rice is on the lower end while jasmine and basmati rice are higher in carbohydrates.
Starchy Veggies
In addition to rice, carb counts can add up quickly if starchy vegetables like carrots, corn, peas or bell peppers are added to fried rice. Here are the carb counts for 1 cup of some popular starchy veggie add-ins:
| Vegetable | Total Carbs | Net Carbs |
|---|---|---|
| Carrots | 12g | 9g |
| Corn | 31g | 25g |
| Green peas | 21g | 18g |
| Bell pepper | 9g | 7g |
As you can see, just 1 cup of a veggie like corn can add over 25g of net carbs to your fried rice. To keep carbs down, opt for lower carb vegetables like broccoli, cabbage, spinach, mushrooms or bean sprouts.
Chicken, Shrimp and Beef
When calculating carbs in fried rice, it’s also important to consider the protein additions. Chicken, shrimp and beef are common proteins and mostly contain 0g net carbs per serving.
For example:
0g| Protein | Total Carbs | Net Carbs |
|---|---|---|
| Chicken breast (3oz) | 0g | 0g |
| Large shrimp (6) | 1g | 1g |
| Lean beef (3oz) | 0g |
As you can see, most common proteins add little or no carbs to fried rice.
Tofu and Pork
If using tofu or pork, the carb counts may be slightly higher. Here is a comparison:
| Protein | Total Carbs | Net Carbs |
|---|---|---|
| Firm tofu (1/2 cup) | 2.3g | 1.9g |
| Pork tenderloin (3oz) | 0g | 0g |
As you can see, tofu contains a few more digestible carbs than pork or other proteins. Still, a reasonable portion adds less than 2g net carbs to a fried rice dish.
Oils and Sauces
When making fried rice, small amounts of oils or sauces are used to add flavor and prevent sticking. Choosing lower carb options can help minimize carbs here:
| Oil or Sauce | Total Carbs | Net Carbs |
|---|---|---|
| Olive oil (1 tbsp) | 0g | 0g |
| Sesame oil (1 tbsp) | 0g | 0g |
| Low sodium soy sauce (1 tbsp) | 1g | 1g |
| Hoisin sauce (1 tbsp) | 8g | 8g |
As you can see, oils like olive oil and sesame oil add no carbs while condiments like soy sauce and hoisin sauce add a few grams per serving. To minimize carbs, use lighter amounts of sweeter sauces.
Estimated Carb Counts in Fried Rice with Eggs
Now that we’ve looked at the main ingredients, let’s estimate total carb counts for fried rice with eggs.
A typical 1 cup serving might contain:
– 1/2 cup cooked white rice: 22g net carbs
– 1/4 cup mixed veggies: 5g net carbs
– 1/4 cup chicken: 0g net carbs
– 1 egg: 0.6g net carbs
– 1/2 tbsp oil: 0g net carbs
– 1 tsp soy sauce: 0.5g net carbs
Total estimated carbs per serving: About 28g net carbs
The exact amount can vary significantly based on ingredient amounts and carb counts in each ingredient. But a standard 1 cup serving of fried rice with eggs likely contains 25-35g net carbs.
Here is a comparison of estimated carb counts for different portion sizes:
| Serving Size | Estimated Net Carbs |
|---|---|
| 1/2 cup | 14g |
| 1 cup | 28g |
| 1.5 cups | 42g |
| 2 cups | 55g |
As shown, carb counts add up quickly as portion sizes increase. Sticking to a 3/4 cup to 1 cup serving is best for limiting carbs.
Lower Carb Fried Rice Tips
Here are some tips for reducing carbs in homemade fried rice with eggs:
Use riced cauliflower
Replace half the rice with riced cauliflower to cut carbs in half. Or for ultra low carb, make fried “rice” fully out of cauliflower rice.
Increase veggies and protein
Bulk up the fried rice with extra vegetables, chicken, shrimp or beef instead of rice. This increases nutrition while lowering the ratio of carbs to protein and fiber.
Choose lower carb vegetables
Onions, bean sprouts, cabbage, spinach and mushrooms are excellent low carb additions.
Use coconut oil for frying
Coconut oil adds richness without carbs and is ideal for stir frying.
Flavor with lower carb sauces
Opt for reduced sodium soy sauce, sesame oil, rice vinegar or small amounts of chili-garlic sauce. Avoid sweeter sauce like hoisin.
Watch portion sizes
Stick to a 3/4 cup to 1 cup serving to keep carbs in check. Avoid large servings.
Avoid carb-heavy toppings
Say no to high carb fried rice toppings like cashews, corn or pineapple which can make the carb count shoot up.
Sample Low Carb Fried Rice Recipe
Here is a sample recipe for low carb fried rice with eggs and chicken:
Ingredients:
– 2 cups riced cauliflower
– 1/4 cup carrots, diced
– 1 cup baby spinach
– 2 eggs + 2 egg whites, scrambled
– 1/2 lb chicken breast, chopped
– 1 tbsp coconut oil
– 2 cloves garlic, minced
– 1 tbsp reduced sodium soy sauce
– 1 tsp sesame oil
– Scallions for garnish
Instructions:
1. Cook cauliflower rice and carrots until tender, about 5 minutes.
2. Whisk eggs and egg whites, cook to scramble.
3. Heat oil in pan. Add garlic and chicken, cook 5 minutes.
4. Add cauliflower rice, carrots, spinach and soy sauce to pan. Stir fry 3 minutes.
5. Stir in eggs and heat through.
6. Drizzle with sesame oil and top with scallions.
Nutrition:
Makes 4 servings. Each 1 cup serving contains about 11g net carbs.
The Bottom Line
A typical serving of fried rice with eggs contains around 25-35g net carbs. Exact amounts vary based on ingredients used. Choosing lower carb riced veggies, keeping portions controlled, and loading up on low carb protein and veggies can help reduce carbs to around 10-15g net carbs per serving.
So go ahead and enjoy some carb-smart fried rice with eggs. Pairing it with an extra vegetable side can help keep your meal balanced. Fried rice can be a tasty low carb option when made mindfully.