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Dish guides · Cantonese

Is chicken fried rice healthy?

Chicken fried rice costs about $2.77 a serving to make at home at typical US grocery prices. Going by its main ingredients, it's a good fit for lower LDL cholesterol, steadier blood sugar, weight loss and more protein.
We've cooked it 6 times in our own kitchen this year.

By health goal

Lower LDL cholesterol
Good fit
For lower LDL cholesterol, carrots in chicken fried rice help, and nothing in it works against that goal.
Steadier blood sugar
Good fit
For steadier blood sugar, eggs in chicken fried rice help, and nothing in it works against that goal.
Lower blood pressure
Watch the sauce
Nothing in the main ingredients works against lower blood pressure. Most of the salt in dishes like this comes from the sauce, so go light on soy sauce or use a low-sodium one.
Weight loss
Good fit
For weight loss, chicken breast, eggs and carrots in chicken fried rice help, and nothing in it works against that goal.
More protein
Good fit
For more protein, chicken breast and eggs in chicken fried rice help, and nothing in it works against that goal.

For LDL cholesterol, with sources

3 of 5
LDL habits in this dish
✓
Soluble fiber (oats, barley, beans, eggplant, okra, fruit)
Fish, ideally oily (salmon, mackerel, sardines)
✓
Soy or beans in place of some meat
Nuts, seeds, olive oil or avocado
✓
Little fatty meat, cream, butter or cheese
Helps your LDL
carrots
Fruit and vegetable fiber.
Mayo Clinic
beans
in frozen green beans
Beans: soluble fiber and plant protein.
Mayo Clinic

What goes in (per portion)

chicken breast
¼ lb
eggs
1
corn
¼
carrots
¼
green onion
¼ bunch
frozen green beans
¼ bag
rice mix
¼ cup
We usually serve it with cucumber.

Questions

Is chicken fried rice healthy?

Chicken fried rice costs about $2.77 a serving to make at home at typical US grocery prices. Going by its main ingredients, it's a good fit for lower LDL cholesterol, steadier blood sugar, weight loss and more protein.

Is chicken fried rice good for high cholesterol?

Yes, going by its main ingredients. For lower LDL cholesterol, carrots in chicken fried rice help, and nothing in it works against that goal.

Is chicken fried rice OK for blood sugar or diabetes?

Yes, going by its main ingredients. For steadier blood sugar, eggs in chicken fried rice help, and nothing in it works against that goal.

Is chicken fried rice OK for high blood pressure?

Mostly, depending on the sauce. Nothing in the main ingredients works against lower blood pressure. Most of the salt in dishes like this comes from the sauce, so go light on soy sauce or use a low-sodium one.

Is chicken fried rice good for weight loss?

Yes, going by its main ingredients. For weight loss, chicken breast, eggs and carrots in chicken fried rice help, and nothing in it works against that goal.

Is chicken fried rice high in protein?

Yes, going by its main ingredients. For more protein, chicken breast and eggs in chicken fried rice help, and nothing in it works against that goal.

How much does chicken fried rice cost to make at home?

About $2.77 a serving, or $11.10 for four servings, at typical US grocery prices, with pantry staples like soy sauce and oil counted at $0.40 a serving.

How can I make chicken fried rice healthier?

It's already in good shape. Serve it with a vegetable side, like spinach or broccoli, and brown rice if you want more fiber.

Plan a week of dishes like this

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General nutrition information, not medical advice, based on each dish's main ingredients as we cook it; sauces and salt vary by recipe. Prices are typical US grocery prices and vary by store.
Eat Healthy AF (AF as in Asian Food) is general nutrition information, not medical advice. It doesn't diagnose or treat anything. Keep your doctor in the loop, and don't change any medication without them.
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