Egg fried rice in a pan

Is Egg Fried Rice Healthy?

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In South Asia, egg fried rice is a popular meal. It is regarded as a staple there. Given how delicious it is, it’s easy to see why it’s so popular! But the question remains, is egg fried rice healthy? You should think about all of the benefits and drawbacks before jumping to a conclusion!

Generally, egg-fried rice is cooked with a lot of oil and uses ingredients that have a high sodium content. This can affect your health adversely in the long run!

If you are a lover of fried rice and trying to lose weight, it might be time to reconsider your choices. Or, even if you don’t want to lose weight, you should know how egg-fried rice can affect your health. In this article, I will also suggest some tips on making a healthy version of this egg-fried rice.

Egg Fried Rice: A Double-Edged Sword?

While the whole world enjoys having a bowl of egg-fried rice, it may be causing long-term bad effects on your health. And the worst part is, many don’t even realize this until the symptoms start to appear!

Actually, egg fried rice is so popular all over Asia that it has now been adopted in many other western food cultures as well. Rice is the staple food in most Asian countries. So, for the main course, or even as a side dish, egg-fried rice has rightfully earned its popularity. 

Basically, it is cooked rice fried in oil with fried eggs and veggies. Rice itself is not a healthy food item. It is the storehouse of loads of carbs, which can lead to multisystem diseases. Any kind of carbs is your enemy. Be it sugar or even rice, you should never consume more than necessary. 

Also, to make fried rice, you need to add lots of salt and soy sauce. The main component of any kind of salt is sodium. In addition, soy sauce also contains a large amount of salt and sugar. This amounts to a high sodium level in your meal. 

The Recommended Dietary Allowance of sodium is as high as 2300 mg for any healthy adult. As per calorie points, a bowl of fried rice contains about 450 mg of salt, which is one-quarter of your daily sodium intake.

Sodium is very bad for your health. It has a water-retaining capacity, so it can raise the volume of your blood. Ultimately, it leads to high blood pressure or hypertension. It is one of the most dangerous comorbidities to have because it can lead to a variety of heart diseases, strokes, transient ischemic attacks (TIA), electrolyte imbalances, and other complications.

Moreover, a cup of egg-fried rice or one serving contains 34 to 35 grams of carbs, 5 to 6 grams of fat, and 4.3 grams of protein. The total calories amount to about 205-210 calories, and there is some fiber too. But when you prepare it with white rice, the amount of fiber is minimal. Naturally, you see, the nutritional value of egg-fried rice is not that high either!

Besides, if you are planning to lose weight, you should really think of cutting out egg-fried rice from your diet plan. Replace this with something healthier. Because with this additional number of calories, you won’t be able to reach your weight goal! 

And even if you are not planning on losing weight, consuming too much egg-fried rice will soon show its effects. You will soon gain a lot of weight without even consuming as much food as you think! Ultimately, this can result in obesity. Obesity is the root of all kinds of bad diseases, especially cardiovascular diseases.

Egg fried rice also uses tasting salt, the main content of which is Monosodium Glutamate. This compound causes long-term hazards to your nervous system. Diseases like Parkinsonism, motor neuron disease, etc., may occur. It can also lead to obesity and an increased appetite. 

So, even though a bowl of egg-fried rice can satisfy your appetite and taste amazing, it is not really a healthy choice for you. It can badly affect your health. Thus, try to replace it with a better and healthier alternative!

Healthiest Ways To Eat Egg Fried Rice

Now, don’t be disheartened! I know it is hard to say no to a bowl of this deliciousness! But there are ways in which you can turn your favorite food into a healthier version. And enjoy your meal. Some easy tips should help you with this.

Most importantly, the trick is to cut down on the calories and salt content. The calorie-dense ingredients are oil, white rice, etc. Try replacing all kinds of oil you use in the dish with extra virgin olive oil or sesame oil. Use as little oil as possible. You can always add tofu to increase the protein portion, and it tastes good as well.

Before you cook your rice, rinse it well under tap water, because the extra starch has to be washed away. It can interfere with your calories or even affect the taste of the dish. Try to use brown rice for your dish. It is far better with respect to calories and satiety value.

Keep the rice soaked before you cook it. In this regard, the amount of water you use has a major role as well. If you use more water, the rice grains soak up the water well. You require fewer rice grains to prepare one portion. But if you use less water, you will need more rice. More rice sums up to more calories. And thus, more carb intake!

A simple tip to enhance the taste of your dish here is to use leftover cooked rice for frying. Or even if you have just cooked it, let it cool down entirely by laying it on a tray under the fan.

Add in lots of veggies, meats, etc. You will use one whole egg for one portion. Try frying the egg first and adding it later with your rice. Most people add the egg later and scramble it. But try the other way round. Here is a recipe for egg-fried rice with low calories. It has a detailed analysis of how you can make a low-calorie meal.

So, Which Rice Is Healthy For Egg Fried Rice? 

Basically, the healthiest food alternative is the one that contains all the proximate principles of food in adequate amounts, contains the lowest number of calories possible, and has a good satiety value.

To be fair, 9 out of 10 people will opt for white rice when cooking egg-fried rice. Because of its taste, color, and availability, it is regularly used. Any of its varieties, be it half-boiled or parboiled, tastes better, of course. However, there are two other rice options I would like to recommend. All these can ensure a healthy egg-fried rice meal from all aspects!

Brown Rice

Brown rice is a better alternative to white rice, whether you are eating plain rice or even a bowl of egg-fried rice. Generally, brown rice contains more dietary fiber. So, a similar portion of white rice won’t contain the same amount of fiber and, hence, will have less satiety value. 

Eating a small portion of brown rice will make you feel full for a long time. It contains complex fibers that take time to break down. It has no added food additives and is highly nutritious. Your dish may not look as pleasant as it would with white rice. But it will definitely be a healthier choice!

Cauliflower Rice

It is easy to prepare a bowl of cauliflower rice. Just look up any YouTube video, and you can easily make some! Add your favorite veggies, meat, tofu, and whatever else you want, just the same way you would prepare regular egg-fried rice.

Cauliflower rice is the healthiest choice you can make. Because it is the lowest in carbs, and you don’t have to worry about adding too much oil. Shred a cup of cauliflower as much as you need. It will be healthy and delicious at the same time!

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