Shrimp fried rice is a beloved Chinese takeout staple. The mixture of tender shrimp scrambled eggs, vegetables and fluffy rice is downright crave-worthy. But is this restaurant favorite diet-friendly, or does shrimp fried rice pack a stealthy calorie punch?
In this comprehensive guide, we’ll uncover the calorie count in shrimp fried rice and how it varies between recipes and restaurants. You’ll learn shrimp fried rice nutrition facts, how to lighten it up, and how to enjoy this iconic dish without overdoing empty calories.
Shrimp Fried Rice Nutrition Facts – The Basics
At its core. shrimp fried rice derives most calories from its main ingredients
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White rice: Provides the carb foundation. Brown rice can be used for more fiber.
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Protein: Shrimp and eggs supply this. Chicken, pork, or tofu are common swaps.
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Oil: The rice is fried in a generous amount of oil, bumping up fat and calories.
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Vegetables Onions, peas, carrots add color, nutrients, and bulk
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Soy sauce: Provides signature flavor, saltiness.
The combination of refined carbs and added fats and sodium result in shrimp fried rice clocking in around 300 calories per serving. But specifics vary.
How Many Calories in 1 Cup of Shrimp Fried Rice?
A 1-cup serving of basic shrimp fried rice contains approximately:
- 321 calories
- 41g carbs
- 12g fat
- 11g protein
Calories skew higher in some restaurant versions or when loaded up with extras. A single plate can easily provide 500+ calories.
Shrimp Fried Rice Nutrition Facts at Popular Restaurants
Ordering shrimp fried rice from a restaurant rather than making it at home can alter its nutrition profile. Here’s how popular takeout and dine-in versions compare:
- Panda Express (1 cup): 330 calories, 490mg sodium
- P.F. Chang’s (1 cup): 360 calories, 940mg sodium
- Chipotle (1 cup): 240 calories, 790mg sodium
- Benihana (1 cup): 290 calories, 710mg sodium
As you can see, sodium content tends to be very high at popular chains. Calories vary slightly depending on preparations and amount of oil used.
How to Lighten Up Shrimp Fried Rice Calories
If you want to enjoy shrimp fried rice more often without overindulging, these easy tweaks make it lighter:
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Use brown rice or cauliflower rice instead of white rice.
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Increase veggies and cut back on rice a bit.
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Skip the oil and cook in chicken or vegetable broth.
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Flavor with reduced sodium soy sauce.
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Add a fried egg on top instead of scrambling into rice.
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Load up with garlic, ginger, scallions, chili sauce for lots of flavor.
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Finish with a squeeze of lime and cilantro leaves.
Healthy Homemade Shrimp Fried Rice
Making shrimp fried rice at home lets you control calories and nutrition. Follow this recipe for a 330-calorie single serving:
Ingredients:
- 1⁄2 cup cooked brown rice
- 1⁄2 cup riced cauliflower
- 1 egg
- 1⁄4 lb peeled cooked shrimp
- 1 tsp avocado oil
- 1 garlic clove, minced
- 1 green onion, sliced
- 1⁄4 cup frozen peas
- 1 tbsp reduced sodium soy sauce
- Chili garlic sauce (optional)
- Lime wedges
Instructions:
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In a small bowl, whisk egg. Heat oil in a skillet or wok over medium-high heat. Add egg and scramble until just cooked, then transfer to a plate.
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Add garlic and onion to skillet. Cook 30 seconds until fragrant. Add rice, cauliflower rice, peas, shrimp and soy sauce. Toss to combine and heat through, about 2 minutes.
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Remove from heat and stir in cooked egg. Serve with chili garlic sauce and lime if desired.
At just 330 calories per serving, this lightened up take on a greasy takeout favorite lets you enjoy Asian flavors sans guilt!
Shrimp Fried Rice Calories FAQ
Have more questions about the calorie count of everyone’s favorite Chinese food combo? See some common questions below:
Does adding vegetables lower the calories in shrimp fried rice?
Adding extra veggies like broccoli, snap peas, bell peppers does slightly reduce calories by bulking up the meal. But the calorie sources like oil and rice remain, so veggies only lower calories a bit.
Is shrimp fried rice low carb?
No – shrimp fried rice is not truly a low carb food. A 1-cup serving still provides 35-45g of carbs from the white rice. Opting for cauliflower rice drops carbs substantially.
Which protein has the lowest calories in shrimp fried rice?
Shrimp is the lowest calorie protein commonly used in shrimp fried rice. Chicken and pork pack slightly more calories per serving weight. Tofu is lowest if avoiding seafood.
Can I make shrimp fried rice healthy?
Yes, with some easy substitutions you can enjoy guilt-free shrimp fried rice any night of the week. The keys are using brown rice or cauliflower rice, cooking in broth instead of oil, piling on veggies, and going easy on salty sauces.
The Final Verdict on Shrimp Fried Rice Nutrition
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300-350 calories
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10-15g fat
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35-45g carbs
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10-15g protein
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700-1000mg sodium
Eating it every day can quickly sabotage a healthy diet thanks to excess refined carbs, sodium, and hidden oils. But you can feel good indulging in homemade lightened up shrimp fried rice using healthy cooking methods and ingredients.
With the right tweaks, shrimp fried rice can be part of a balanced diet when craving the flavors of your favorite Chinese restaurant. Just be mindful of portions and frequency to keep calories in check.
