Vegetable Fried Rice calories
per plate, not per 100 g
The short answer
One plate, weighed
413kcal 1 plate — taken as 250 g — has about 413 calories, with 9.5 g protein, 62.5 g carbohydrate and 13.8 g fat. Two come to 825 kcal, three to 1,238 kcal.
Per 100 g, vegetable fried rice carries 165 kcal आणि 3.8 g protein.
स्रोत·ICMR–NIN dietary guidance for Indians + weighed portions·1 ताट 250 g म्हणून नोंदवले·पुनरावलोकन जुलै 2026
Serving assumed: 1 plate ≈ 250 g — indo-chinese restaurant style, wok-fried in oil. Change the portion and every number below changes with it.
स्रोत·ICMR–NIN dietary guidance for Indians + weighed portions·1 ताट 250 g म्हणून नोंदवले·पुनरावलोकन जुलै 2026
तक्त्यातील ओळीपासून एका प्लेटपर्यंत
- Read the per-100 g row for vegetable fried rice out of the Indian Food Composition Tables 2017 — analysed on Indian samples, so Indian wheat and Indian milk are not swapped for American ones. It gives 165 kcal आणि 3.8 g protein per 100 g.
- Weigh what is actually served. This site enters 1 plate at 250 g (indo-chinese restaurant style, wok-fried in oil). That weight is the number other calorie sites decline to state, and it is where their answers stop being answers.
- Multiply, linearly, and print the working: 165 × 250 ÷ 100 = 413 kcal प्रति प्लेट. कोणताही आकडा वर गोल केलेला, बदललेला किंवा सारखा केलेला नाही — दोन प्लेट म्हणजे एका प्लेटच्या नेमके दुप्पट.
- Reconcile the energy against its own macronutrients with Atwater factors on every build. A row more than 15% away from 4P + 4C + 9F (20% above 6 g of fibre) stops the build rather than shipping.
per plate = per 100 g × serving grams ÷ 100 Vegetable Fried Ri = 165 kcal × 250 g ÷ 100 = 413 kcal energy check = 4P + 4C + 9F ±15% (±20% if fibre ≥ 6 g)
Vegetable Fried Rice, entered by the portion
The kitchen ledger: one plate at 250 g, then two, then three. Every row is the row above multiplied — nothing is rounded up or quietly adjusted.
| Portion | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 प्लेट | 250 g | 413 kcal | 9.5 g | 62.5 g | 13.8 g | 3.8 g |
| 2 plates | 500 g | 825 kcal | 19.0 g | 125.0 g | 27.5 g | 7.5 g |
| 3 plates | 750 g | 1,238 kcal | 28.5 g | 187.5 g | 41.3 g | 11.3 g |
स्रोत·ICMR–NIN dietary guidance for Indians + weighed portions·1 ताट 250 g म्हणून नोंदवले·पुनरावलोकन जुलै 2026
Kept in kilocalories — the "calories" printed on a packet. Carbohydrate is available carbohydrate. Fibre is entered on its own line and is counted in neither the carbohydrate column nor the energy figure.
The 100 g column, kept for the record
Because every other site quotes it, and because you should be able to check our arithmetic against theirs.
| Nutrient | Per 100 g | Per 1 plate (250 g) |
|---|---|---|
| Energy | 165 kcal | 413 kcal |
| Protein | 3.8 g | 9.5 g |
| Carbohydrate (available) | 25.0 g | 62.5 g |
| Fat | 5.5 g | 13.8 g |
| Dietary fibre | 1.5 g | 3.8 g |
स्रोत·IFCT 2017 + published recipe weights·पुनरावलोकन जुलै 2026
What it takes to burn off 1 plate of vegetable fried rice
Minutes of activity for a 70 kg adult to spend 413 kcal, using MET values from the 2024 Adult Compendium of Physical Activities. This is a scale check, not a licence — appetite rises with activity and the two do not cancel neatly.
स्रोत·2024 Adult Compendium of Physical Activities·MET × 3.5 × 70 kg ÷ 200·पुनरावलोकन जुलै 2026
Calculated as MET × 3.5 × 70 kg ÷ 200 kcal per minute. Full working on the method page, and the whole activity dataset at BurnLab.
Where vegetable fried rice sits in an Indian plate
Among the 18 rice dishes entries on this site, vegetable fried rice ranks 7th for protein (3.8 g per 100 g) and 4th for energy density (165 kcal per 100 g). The protein leader in the group is mutton biryani at 8.5 g.
Protein supplies only 9% of its energy, so treat it as an energy food rather than a protein food. There is very little fibre here — 1.5 g per 100 g.
A realistic day matters more than any single dish. If you are building a meal, the thali builder adds several foods and their real servings together in one total.
प्रश्न
How many calories are in 1 plate?
About 413 kcal for 1 plate, taken as 250 g (indo-chinese restaurant style, wok-fried in oil). Two come to roughly 825 kcal and three to 1,238 kcal. Per 100 g, vegetable fried rice carries 165 kcal.
How much protein is in vegetable fried rice?
3.8 g per 100 g, which works out to 9.5 g in 1 plate. That is 9% of the energy in this food, and ranks 7th of 18 in the rice dishes group on this site.
Is vegetable fried rice good for weight loss?
At 165 kcal per 100 g it is mid-range — it fits a deficit if the portion is measured rather than eyeballed. Protein is low, so eat it alongside a protein source rather than on its own. No single food makes or breaks a diet; the total for the day does.
Why does this differ from other calorie sites?
Two reasons. First, most sites publish a per-100 g figure from a US database and leave you to guess what a roti or a katori weighs; this page states the serving weight up front. Second, home-cooked Indian food varies enormously with oil and ghee — the figures here assume indo-chinese restaurant style, wok-fried in oil. A restaurant version can be 30 to 60% higher.
Similar foods
Four more from rice dishes, and three from elsewhere with a similar energy density.
Where this number comes from
From the composition tables, not re-checked against a named row. This site does not claim a carbohydrate basis for this figure. Either it is a hand-entered composite with no stored ingredient list to derive one from, or the named table row disagrees with what is published here by too much to say which basis the number is on.
Every food on this site carries this label. What each one means, and how many foods sit behind each, is set out on the method page.
Nutrient values are averages for the stated preparation, based on the Indian Food Composition Tables 2017 (ICMR–NIN) and standard recipe analysis. Energy is reconciled against the macronutrients with Atwater factors on every build. General information only — not medical or nutrition advice. Home-cooked Indian food varies enormously with oil, ghee and portion size; every value here is an average for a stated serving, with the assumption shown.
स्रोत·IFCT 2017 + published recipe weights·पुनरावलोकन जुलै 2026
The people behind these sites
Follow the build
This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.
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