Fried Rice vs Lasagna: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Lasagna is generally healthier
Lasagna comes out ahead in this comparison, winning in 4 out of 5 key nutritional categories. It has fewer calories (135 vs 163), more protein (8.2g vs 4.3g), more fiber (1g vs 0.8g), less sodium (380mg vs 390mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Lasagna
135 kcal
More Protein
Lasagna
8.2g
More Fiber
Lasagna
1g
Less Sugar
Fried Rice
0.6g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Fried Rice | Lasagna | Difference |
|---|---|---|---|
| Calories | 163kcal | 135kcal✓ | +28.0kcal |
| Protein | 4.3g | 8.2g✓ | -3.9g |
| Carbohydrates | 25g | 13g✓ | +12.0g |
| Fat | 5.2g✓ | 5.6g | -0.4g |
| Fiber | 0.8g | 1g✓ | -0.2g |
| Sugar | 0.6g✓ | 3g | -2.4g |
| Sodium | 390mg | 380mg✓ | +10.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Fried Rice
Lasagna
Diet Compatibility
Fried Rice
Lasagna
When to Choose Fried Rice
- ✓Less sugar (0.6g vs 3g)
Common Uses
When to Choose Lasagna
- ✓Lower in calories (135 vs 163)
- ✓Higher in protein (8.2g vs 4.3g)
- ✓More fiber (1g vs 0.8g)
- ✓Lower in carbs (13g vs 25g)
- ✓Lower sodium (380mg vs 390mg)
Common Uses
Fried Rice vs Lasagna: Nutritional Analysis
Fried Rice is more calorie-dense at 163 calories per 100g compared to 135 for Lasagna, a difference of 28 calories. On the protein front, Lasagna delivers more with 8.2g per 100g versus 4.3g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Fried Rice and Lasagna tell different nutritional stories. Fried Rice provides 25g of carbohydrates, 5.2g of fat, and 0.8g of fiber per 100g, while Lasagna contains 13g carbs, 5.6g fat, and 1g fiber. The higher fiber content in Lasagna supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Fried Rice contains 0.6g while Lasagna has 3g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Lasagna is the lower-calorie choice at 135 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Lasagna provides more protein (8.2g/100g), supporting muscle repair and growth.
- For sustained energy: Lasagna offers more fiber (1g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Fried Rice or Lasagna?
Fried Rice has more calories with 163 kcal per 100g, compared to Lasagna with 135 kcal. That's a difference of 28 calories per 100g serving.
Is Fried Rice healthier than Lasagna?
Based on our nutritional analysis, Lasagna is generally the healthier choice, winning in 4 out of 5 key nutritional categories. Lasagna has 135 calories, 8.2g protein, and 1g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Fried Rice and Lasagna?
Lasagna has more protein with 8.2g per 100g, compared to Fried Rice with 4.3g. Lasagna provides 3.9g more protein per 100g serving.
Which is better for weight loss, Fried Rice or Lasagna?
For weight loss, Lasagna is the better choice with only 135 calories per 100g compared to 163 calories in Fried Rice. Lasagna also offers 1g of fiber per 100g, which helps you feel fuller longer.
Does Fried Rice or Lasagna have fewer carbs?
Lasagna has fewer carbs with 13g per 100g, compared to Fried Rice with 25g. If you're following a low-carb diet, Lasagna is the better option with 12.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.