Fried rice has 148 kcal per 100 g with 520 mg sodium from soy sauce and oil. A typical restaurant serving (250 g) reaches 370 kcal. Portion estimation errors for calorie-dense foods reach 50–200% (Almiron-Roig et al., Appetite 2013). Track the full dish weight, not just the rice.
How should I track Fried rice, frozen?
The key to tracking Fried rice, frozen is knowing whether you are logging dry or cooked weight. Grains absorb 2–3 times their weight in water during cooking, so 80 g of dry rice becomes about 200 g cooked. Mixing up dry and cooked values can throw your calorie count off by 200–300%. A meta-analysis (Reynolds et al., Lancet 2019) linked higher whole grain intake to reduced mortality — but only accurate tracking captures the real intake. Weigh on a kitchen scale before cooking and use the matching nutrition values.