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Dish guides · Cantonese

Is pork fried rice healthy?

Pork fried rice costs about $2.01 a serving to make at home at typical US grocery prices. Going by its main ingredients, it's a good fit for steadier blood sugar, weight loss and more protein. For lower LDL cholesterol, go easy on ground pork.
We've cooked it 3 times in our own kitchen this year.

By health goal

Lower LDL cholesterol
With a swap
Go easy on ground pork. Carrots help. Swapping ground pork for ground chicken keeps the dish and makes it better for lower LDL cholesterol.
Steadier blood sugar
Good fit
For steadier blood sugar, eggs in pork 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, eggs and carrots in pork fried rice help, and nothing in it works against that goal.
More protein
Good fit
For more protein, eggs in pork fried rice help, and nothing in it works against that goal.

For LDL cholesterol, with sources

1 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
Go easy
ground pork
Red and processed meat: saturated fat raises LDL.
American Heart Association
One swap each, same dish
ground pork to ground chicken, or half pork with chopped shiitake
Mushrooms keep it juicy in dumplings and mapo dishes

What goes in (per portion)

ground pork
¼ lb
eggs
1
corn
¼
carrots
¼
green onion
¼ bunch
rice mix
¼ cup
We usually serve it with celery, avocado, okra.

Questions

Is pork fried rice healthy?

Pork fried rice costs about $2.01 a serving to make at home at typical US grocery prices. Going by its main ingredients, it's a good fit for steadier blood sugar, weight loss and more protein. For lower LDL cholesterol, go easy on ground pork.

Is pork fried rice good for high cholesterol?

With a swap. Go easy on ground pork. Carrots help. Swapping ground pork for ground chicken keeps the dish and makes it better for lower LDL cholesterol.

Is pork fried rice OK for blood sugar or diabetes?

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

Is pork 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 pork fried rice good for weight loss?

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

Is pork fried rice high in protein?

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

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

About $2.01 a serving, or $8.05 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 pork fried rice healthier?

Swap ground pork for ground chicken. It keeps the dish recognizable.

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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