How Many Calories In Egg Fried Rice From A Chinese Takeaway?

Written By Susan
Updated On February 12, 2022

Is Egg Fried Rice High In Calories? Which Chinese Food Is The Healthiest?

Chinese takeaways can have a lot of calories and oil, if you are on a diet it's a good idea to check how many calories your takeaway has so you can stay on track. 

Around 250g of Chinese egg fried rice has near 400 calories in, but it can go up to 600 calories depending on the amount of oil and mix-ins, a large portion size could cost you 800 calories and above.

To help you stay on track with your calories and enjoy your Chinese we've made a small guide below with all the information you need to know.

Why Is Chinese Egg Fried Rice High In Calories? 

A portion of egg fried rice can nearly cost you 500 calories, a lot of these hidden calories come from the oil used to fry the rice the portion of egg fried rice in the pan. 

Chinese takeaway restaurants often add some chicken or other meat which can also add to calories, if you want to keep your calories low for your Chinese takeaway meal you should opt for food that is not fried as this will reduce the oil content.

We also suggest writing down what you eat in a food diary to keep track of the calories you are consuming, this will help with weight management goals.

What Are Some Low Calories Options From Chinese? 

If you want to choose some healthier Chinese takeaway options we've listed a few you can check out below which won't set you back too many calories in takeaways and affect your diet profile.

  • Shrimp and veggies with black bean sauce. 
  • Beef and broccoli. 
  • Anything which is steamed, not fried. 
  • Moo Shu chicken. 
  • Soup. 
  • Chinese eggplant. 
  • Mixed Veg. 
  • Tofu.

Our Healthy Homemade Chinese Egg Fried Rice 

For people who want to save even more calories in takeaways, why not try making some Chinese takeaway egg fried rice at home, this portion of egg fried rice will have much fewer calories than the average portion from the Chinese and tastes just like the takeaway favourites. 


  • 250g of rice.
  • Four large spoons of oil.
  • One onion and two spring onions chopped. 
  • Four eggs.


  1. First of all start by cooking your rice then spread it out on a baking tray to cool down.
  2. Heat your oil on your frying pan then add the onions and rice, allow it to fry for around 5 minutes, put the egg mixture in and allow it to cook.

Last Words 

To conclude, Chinese egg fried rice is very high in calories for the average portion due to the oil inside of the portion of egg fried rice, for takeaway customers to choose healthier options check out our list of calories for healthier Chinese takeaway options above.

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