Pizza vs Fried Rice: 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?
Fried Rice is generally healthier
Fried Rice comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (163 vs 285), less sugar (0.6g vs 3.8g), less sodium (390mg vs 550mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Fried Rice
163 kcal
More Protein
Pizza
10g
More Fiber
Pizza
2.5g
Less Sugar
Fried Rice
0.6g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Pizza | Fried Rice | Difference |
|---|---|---|---|
| Calories | 285kcal | 163kcal✓ | +122.0kcal |
| Protein | 10g✓ | 4.3g | +5.7g |
| Carbohydrates | 36g | 25g✓ | +11.0g |
| Fat | 11g | 5.2g✓ | +5.8g |
| Fiber | 2.5g✓ | 0.8g | +1.7g |
| Sugar | 3.8g | 0.6g✓ | +3.2g |
| Sodium | 550mg | 390mg✓ | +160.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Pizza
Fried Rice
Diet Compatibility
Pizza
Fried Rice
When to Choose Pizza
- ✓Higher in protein (10g vs 4.3g)
- ✓More fiber (2.5g vs 0.8g)
Common Uses
When to Choose Fried Rice
- ✓Lower in calories (163 vs 285)
- ✓Lower in carbs (25g vs 36g)
- ✓Less sugar (0.6g vs 3.8g)
- ✓Lower sodium (390mg vs 550mg)
Common Uses
Pizza vs Fried Rice: Nutritional Analysis
Pizza is more calorie-dense at 285 calories per 100g compared to 163 for Fried Rice, a difference of 122 calories. On the protein front, Pizza delivers more with 10g 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 Pizza and Fried Rice tell different nutritional stories. Pizza provides 36g of carbohydrates, 11g of fat, and 2.5g of fiber per 100g, while Fried Rice contains 25g carbs, 5.2g fat, and 0.8g fiber. The higher fiber content in Pizza supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Pizza contains 3.8g while Fried Rice has 0.6g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Fried Rice is the lower-calorie choice at 163 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Pizza provides more protein (10g/100g), supporting muscle repair and growth.
- For sustained energy: Pizza offers more fiber (2.5g/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, Pizza or Fried Rice?
Pizza has more calories with 285 kcal per 100g, compared to Fried Rice with 163 kcal. That's a difference of 122 calories per 100g serving.
Is Pizza healthier than Fried Rice?
Based on our nutritional analysis, Fried Rice is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Fried Rice has 163 calories, 4.3g protein, and 0.8g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Pizza and Fried Rice?
Pizza has more protein with 10g per 100g, compared to Fried Rice with 4.3g. Pizza provides 5.7g more protein per 100g serving.
Which is better for weight loss, Pizza or Fried Rice?
For weight loss, Fried Rice is the better choice with only 163 calories per 100g compared to 285 calories in Pizza. Pizza also offers 2.5g of fiber per 100g, which helps you feel fuller longer.
Does Pizza or Fried Rice have fewer carbs?
Fried Rice has fewer carbs with 25g per 100g, compared to Pizza with 36g. If you're following a low-carb diet, Fried Rice is the better option with 11.0g 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.