31 %
Vitamin E contributes to the protection of cells from oxidative stress.
How many calories are in fried rice?
304kcal
in a 180 g portion
169 kcal per 100 g.
Source: UK CoFID 2021, record 11-885, 6 analysed samples. Checked 5 October 2026.
9.5 gFat
7 gProtein
5 gFibre
31 %Daily vitamin E
What’s in a 180 g portion
More than half of a portion is water, which is why the calories stay low. What is left is mostly carbohydrate.
- 9.5 gFat
- 7 gProtein
- 50.6 gCarbohydrate
- 5 gFibre
- 108 gWater
Below average for grains, rice and pasta
Rice is 169 kcal per 100 g. The 87 grains, rice and pasta in this database average 262.
Rice169
Grains, rice and pasta average262
Protein and fibre in a portion
7 g of protein and 5 g of fibre, neither at a claim threshold.
Protein, per portion7 g
Fibre, per portion5 g
Vitamins and minerals in rice
One of the 20 reach the “high in” level: vitamin E.
Only a trace
- Vitamin D
- Vitamin C
- Vitamin B12
Show all 20 with amounts
Chloride956 mg, 119 %
Vitamin E3.7 mg, 31 %
Niacin (vitamin B3)4.7 mg, 29 %
Manganese0.58 mg, 29 %
Selenium0.0126 mg, 23 %
Phosphorus139 mg, 20 %
Thiamin (vitamin B1)0.2 mg, 18 %
Copper0.16 mg, 16 %
Pantothenic acid (vitamin B5)0.9 mg, 15 %
Vitamin B60.14 mg, 10 %
Zinc0.9 mg, 9 %
Biotin0.00396 mg, 7.9 %
Potassium158 mg, 7.9 %
Riboflavin (vitamin B2)0.11 mg, 7.7 %
Folate0.0144 mg, 7.2 %
Calcium50.4 mg, 6.3 %
Magnesium21.6 mg, 5.8 %
Iron0.74 mg, 5.3 %
Iodine0.0054 mg, 3.6 %
Vitamin A0.0072 mg, 0.9 %
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What rice doesn’t give you. And where to find it.
No recorded vitamin D, vitamin C or vitamin B12.
Vitamin D
Tracein rice
Find it inBloater, grilled500 % per 100 g
Vitamin C
Tracein rice
Find it inCherries, West Indian2150 % per 100 g
Vitamin B12
Tracein rice
Find it inLiver, ox, raw4400 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Rice against other grains, rice and pasta
Per 100 g, rice has the most vitamin E of the 5 here, ahead of flour (wheat, white, plain, soft).
2.1mg
0.6mg
0.5mg
0.5mg
0.3mg
Rice, egg fried, ready cooked, re-heated, retail, not takeawaythis page
All values per 100 g, from the same dataset. Differences are against rice.
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Questions about rice
Four questions chosen by the facts above, so every food answers differently.
How many calories are in a portion of rice?
A typical portion (180 g, a cooked portion) gives 304 kcal. Per 100 g the figure is 169 kcal.
Is rice high in chloride?
Yes. Rice, egg fried, ready cooked, re-heated, retail, not takeaway has 531 mg chloride per 100 g, 66 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals does rice have most of?
By share of the daily reference intake: chloride (531 mg, 66 %), vitamin E (2.1 mg, 17 %) and niacin (2.6 mg, 16 %) per 100 g.
What counts as a portion of rice?
This page uses 180 g, a cooked portion, the usual UK portion for grains, rice and pasta. Every “per portion” figure is the per-100 g value scaled to that weight.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 11-885, Rice, egg fried, ready cooked, re-heated, retail, not takeaway, 6 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: LGC, Nutrient survey of flours and grains, 2005. Values are per 100 g of the edible part; a portion is 180 g, a cooked portion, the usual UK portion for grains, rice and pasta. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 87 grains, rice and pasta kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Rice). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More grains, rice and pasta
From the same group, with calories per 100 g, and the foods with the most vitamin E.
