How Many Calories Are in Shrimp Fried Rice?

Shrimp fried rice is a tasty and popular Chinese takeout dish It typically contains shrimp, rice, eggs, vegetables, and soy sauce But if you’re watching your calorie intake, you may be wondering – just how many calories are in a serving of shrimp fried rice?

In this comprehensive guide, we’ll break down the nutrition facts and calorie count of shrimp fried rice. We’ll also look at tips for lightening it up so you can enjoy this flavorful meal while still sticking to your health goals

The Basics of Shrimp Fried Rice

Shrimp fried rice is a stir fried rice dish that includes shrimp, eggs, and vegetables. It originated from Chinese cuisine but is now loved all around the world.

Some classic ingredients in shrimp fried rice include

• Cooked white rice
• Shrimp – shrimp provide the bulk of the protein
• Eggs – scrambled eggs add richness
• Soy sauce – for flavoring
• Scallions
• Peas, carrots, onion, garlic – for crunch and color
• Sesame oil – adds nutty aroma

The ingredients are stir-fried together until piping hot and everything is evenly incorporated. The rice soaks up all the wonderful flavors.

Shrimp fried rice is beloved because it’s quick to make, versatile, and downright delicious. But how does it fare in the calorie department?

Calories in Shrimp Fried Rice

The calorie content of shrimp fried rice can vary widely depending on the quantity of each ingredient and how it’s prepared.

According to the USDA, a one cup serving of plain shrimp fried rice contains:

• 321 calories
• 11.6g fat
• 41.9g carbs
• 10.9g protein

As you can see, even just one cup provides a hefty dose of calories and carbohydrates.

Of course, restaurant servings are often much larger after piling the plate high with fried rice. So a takeout order can end up being 500-1,000 calories or more!

The ingredients adding the most calories are the rice, oil used for frying, and shrimp. Below are some estimates for common portion sizes:

• 1 cup – 321 calories
• 1 1⁄2 cup serving – 480 calories
• Large takeout box (2 cups) – 640 calories

As a general guideline, expect about 300-350 calories per cup of shrimp fried rice. Again, this can vary a lot depending on exactly what’s included and how liberal the portions are.

Tips for Lightening Up Shrimp Fried Rice

Don’t despair if you want to enjoy shrimp fried rice while maintaining your diet! Here are some easy ways to lighten it up:

• Use cauliflower rice instead of regular white rice. This slashes the carbs.
• Load up on extra veggies like peas, bell peppers, edamame, etc.
• Go easy on the oil – use just a spritz of cooking spray.
• Choose lower sodium soy sauce or coconut aminos.
• Use more shrimp and less fatty meat like pork or bacon.
• Skip the MSG, salt, and high-sodium seasonings.
• Enjoy a modest portion size like 1 cup or 1 1⁄2 cups max.
• Request steamed rice instead of fried if dining out.

With a few simple tweaks, you can cut down the calories, fat, carbs, and sodium in shrimp fried rice significantly.

Here’s a comparison of a lighter version versus a full-fat version:

Lighter Shrimp Fried Rice
(1 1⁄2 cup serving)

• 360 calories
• 8g fat
• 45g carbs
• 20g protein

Full Fat Shrimp Fried Rice
(1 1⁄2 cup serving)

• 480 calories
• 15g fat
• 60g carbs
• 15g protein

As you can see, the lighter version cuts about 100 calories and halves the fat gram

How to Build a Low Calorie Shrimp Fried Rice

Here is a step-by-step guide to constructing a healthier shrimp fried rice at home:

Ingredients:

• 3 cups riced cauliflower
• 1 lb medium shrimp, peeled and diced
• 1 Tbsp avocado oil or canola oil
• 3 eggs, scrambled
• 1 onion, diced
• 1 cup frozen peas
• 1 cup diced carrots
• 3 cloves garlic, minced
• 3 scallions, sliced
• 2 Tbsp reduced sodium soy sauce
• Rice vinegar, sriracha, sesame oil to taste

Instructions:

1. Heat 1 tsp oil in pan. Add eggs and scramble until set. Set aside.
2. Heat another tsp of oil. Stir fry shrimp for 2-3 minutes until pink. Set aside.
3. Add remaining oil to pan. Stir fry onion for 1 minute.
4. Add garlic and cook for 30 seconds until fragrant.
5. Add cauliflower rice, peas, and carrots. Stir fry for 5 minutes.
6. Return shrimp and eggs to pan. Add soy sauce and toss everything.
7. Remove from heat. Mix in scallions.
8. Drizzle with a little sesame oil and rice vinegar before serving.

Nutrition for 1 1⁄2 cup serving:

• 330 calories
• 12g fat
• 30g carbs
• 28g protein

By using cauliflower rice, reducing oil, and loading up the veggies, you can make a satisfying low-calorie shrimp fried rice at home!

Healthy Shrimp Fried Rice Recipes

Here are some more recipes for lighter shrimp fried “rice”:

• Garlic Shrimp Cauliflower Rice – 231 calories per serving

• Shrimp Fried Quinoa – 318 calories per serving

• Shrimp Fried Brown Rice – 314 calories per serving

• Shrimp Zucchini Fried Rice – 186 calories per serving

You have plenty of options for lightened up shrimp fried rice recipes! Follow the tips above to keep calories in check.

Key Takeaways on Calories in Shrimp Fried Rice

Here are the key points to remember:

• A 1 cup serving of traditional shrimp fried rice contains about 300-350 calories on average.

• Restaurant servings and takeout boxes can range from 500-1,000+ calories.

• The rice, oil, and shrimp contribute the most calories.

• Load up on veggies, use cauliflower rice, and reduce oil to cut calories.

• Aim for around 300-350 calories per 1 1⁄2 cup portion for a lighter option.

• Get creative with low cal swaps like quinoa and zucchini!

With a few adjustments, you can enjoy the mouthwatering flavor of shrimp fried rice without derailing your diet! Now that you know how many calories are in shrimp fried rice, you can decide on the most appropriate portion for your needs.