Shrimp fried rice is a popular Chinese-American dish that consists of shrimp, rice, vegetables, and sometimes other ingredients like eggs or meat, all stir-fried together. It’s a flavorful and convenient one-dish meal that has become a staple menu item at many Chinese restaurants across America.
But despite its delicious taste, some people wonder if this takeout favorite is actually a healthy option or just an indulgent treat. With its refined carbs and high sodium content, shrimp fried rice has some nutritional downsides. However, it can also provide protein, vitamins, and minerals when made with the right ingredients and preparation methods.
So is shrimp fried rice good for you? The answer depends on how it’s made and what goes into it. When loaded up with extra oil, salt, and high-calorie mix-ins, it becomes less healthy. But a thoughtful homemade version with lots of veggies can be a well-balanced meal. Read on to learn more about the nutritional pros and cons of this iconic stir-fry dish.
Nutritional breakdown of shrimp fried rice
To understand if shrimp fried rice is healthy or not, it’s helpful to break down its typical nutritional components:
Rice
The foundation of any fried rice dish is the rice. Traditional recipes call for using day-old, cold cooked rice which helps prevent mushiness during stir-frying. White rice (usually long grain or jasmine rice) is most common, but brown rice can also be used for added fiber and nutrients.
A 1 cup serving of plain white rice contains:
| Calories | 205 |
| Carbs | 44g |
| Protein | 4g |
| Fiber | 0.6g |
White rice is high in refined carbohydrates but lower in fiber and protein. Brown rice can provide more nutrition with 4g of fiber and 5g of protein per cup cooked.
Vegetables
Popular veggie mix-ins for shrimp fried rice include:
– Carrots
– Peas
– Bean sprouts
– Cabbage
– Onions
– Bell peppers
This medley of vegetables adds important vitamins, minerals, and fiber. For example, 1 cup of chopped raw carrots contains:
| Vitamin A | 210% DV |
| Vitamin K | 16% DV |
| Vitamin C | 7% DV |
| Fiber | 3g |
Aim for at least 1-2 cups of mixed vegetables in shrimp fried rice for a significant nutritional boost.
Protein
Shrimp are the usual source of protein in this dish. A 3 ounce serving of cooked shrimp provides:
| Protein | 18g |
| Selenium | 28% DV |
| Vitamin B12 | 20% DV |
| Calories | 84 |
Shrimp give you lean protein, important minerals like selenium, and vitamin B12. Other sources like chicken, pork, or eggs can also be used.
Oil
To achieve the signature crispy texture of fried rice, some amount of oil is needed for stir-frying. Vegetable, peanut, or canola oil are common choices. A tablespoon of oil adds about:
| Calories | 120 |
| Total fat | 14g |
| Saturated fat | 2g |
Limit oil to 1-2 tablespoons per batch of fried rice to keep calories under control.
Potential health benefits
When made mindfully, shrimp fried rice can be a nutritious component of a balanced diet. Here are some of its possible health benefits:
Provides protein
The shrimp and/or other protein sources like eggs make this a high-quality complete protein meal. Your body needs protein for building and repairing muscle, bone, and skin as well as making hormones and enzymes.
Good source of B vitamins
Shrimp supply vitamin B12, which supports red blood cell formation and neurological function. Eggs also boost B12 levels as well as providing vitamin B2, which aids energy production.
Contains antioxidant nutrients
Carotenoids like beta carotene found in carrots and peppers, vitamin C from cabbage and onions, and selenium from shrimp provide antioxidant activity to help defend your cells.
Offers probiotics
Kimchi, a fermented cabbage condiment, is a popular shrimp fried rice ingredient in Korea. The fermentation process creates gut-healthy probiotics.
May support heart health
Replacing refined white rice with brown rice and loading up on vegetables can increase fiber intake, which benefits heart health by lowering cholesterol levels.
Provides several minerals
Shrimp contain iodine and selenium which regulate thyroid function and support a healthy metabolism. The veggies boost magnesium and potassium intake.
Potential health risks
However, there are also some potential downsides to watch out for with shrimp fried rice, especially restaurant versions:
High in sodium
Adding soy sauce for flavor along with other salty sauces like oyster sauce can make sodium shoot up. High sodium intake has been linked to increased risk of high blood pressure.
Higher in calories
Cooking the rice in oil and adding fatty protein sources like pork belly result in more calories per serving. This can lead to weight gain if eaten frequently.
May contain MSG
Monosodium glutamate is a common flavor enhancer used in Chinese cooking. Some people experience adverse effects like headaches from MSG.
Risk of food poisoning
Improperly cooked or stored shrimp may contain bacteria that could cause foodborne illness. Reheating fried rice may not kill all bacteria.
Higher glycemic index
Fried rice is considered a high glycemic index food due to the starchy white rice. This can trigger unstable blood sugar levels, especially for people with diabetes.
Tips for making healthy shrimp fried rice
Here are some easy ways to lighten up shrimp fried rice at home:
Use brown rice
Swap out at least half the white rice for nutty brown rice to increase fiber and nutrients. Mixing the two yields great texture.
Load up on veggies
Double down on healthy vegetables instead of rice. Aim for a ratio of 2 cups veggies to every cup of rice.
Go easy on oil
Just a teaspoon or two of sesame oil will provide plenty of flavor. No need to drown the rice in oil.
Boost protein
Add extra protein power with eggs, edamame, or even a plant-based protein like tofu to make it more filling.
Use lower sodium soy sauce
Regular soy sauce is sky-high in sodium. Opt for a low-sodium tamari or coconut aminos instead.
Skip sugary sauces
Sweetened sauces like teriyaki add excess sugar you don’t need. Stick to small amounts of salty sauces.
Use cauliflower rice
For a low-carb, vegetable-packed base, replace half the regular rice with riced cauliflower.
Add ginger and garlic
Spike flavor without excess salt by stirring in freshly minced or grated ginger and garlic.
Healthy homemade shrimp fried rice recipe
This lighter take on classic shrimp fried rice uses brown rice, loads of veggies, and fresh ginger and garlic for flavor. Feel free to tweak the protein and veggies to your preferences.
Ingredients:
- 2 eggs
- 1 cup brown rice
- 1 lb peeled deveined shrimp
- 2 tbsp low-sodium soy sauce or tamari
- 1 tbsp toasted sesame oil
- 1 cup peas
- 1 medium carrot, diced
- 1 cup cubed pineapple
- 1⁄2 onion, diced
- 2 garlic cloves, minced
- 1-inch ginger, grated
- 2 green onions, sliced
Instructions:
- Cook brown rice according to package directions. Refrigerate overnight.
- Whisk eggs with a pinch of salt. Scramble and set aside.
- In a large nonstick skillet, heat 1 tsp sesame oil over medium high heat. Add shrimp and cook 2-3 minutes until pink. Remove shrimp to plate.
- Add remaining sesame oil to skillet. Add carrot, onion, ginger and garlic. Cook 3-4 minutes until tender.
- Add cold rice and break up any clumps with spatula. Toss in scrambled egg. Pour soy sauce over and continue tossing rice.
- Add peas, pineapple, cooked shrimp and green onions. Stir fry 2-3 minutes until fully combined and heated through. Enjoy!
The bottom line
Shrimp fried rice can be a nutritious one-dish meal with protein, fiber and antioxidants. But elevated levels of sodium, refined carbs and fat from restaurant versions make this takeout treat an occasional indulgence. Making mindfulness choices when cooking at home, like using brown rice, piling on the veggies, and limiting oil and sodium, can help keep this iconic stir-fry dish relatively healthy. With a few simple tweaks, you can feel good about enjoying this flavorful favorite.