How many calories are in a Chinese chicken curry with Egg fried Rice?

December 18, 2025 •

4 min read

A single portion of Chinese chicken curry with egg fried rice can contain anywhere from 500 to over 800 calories, depending heavily on portion size and preparation. This popular takeaway dish is a common meal choice, and understanding its nutritional profile can help you make more informed dietary decisions.

Quick Summary

This article examines the calorie content of a Chinese chicken curry with egg fried rice, breaking down the factors that influence the final count. It provides a nutritional comparison with other popular Chinese takeaway dishes and offers practical advice for making a healthier, lower-calorie version at home.

Key Points

High Calorie Range: A standard takeaway portion of Chinese chicken curry with egg fried rice typically contains over 800 calories, often exceeding 1,000, depending on size and preparation.
Fat and Oil Content: High-calorie takeaways often use large amounts of oil for frying the rice and in the curry sauce, significantly increasing the energy density.
Portion Size Matters: Takeaway portions are often large and can contain several servings worth of calories; managing your portion is key to controlling intake.
Sauce and Ingredients: The ingredients and thickness of the curry sauce impact calories. Coconut milk and rich, thickened sauces are higher in fat and energy than broth-based alternatives.
Homemade 'Fakeaways': Cooking a homemade version allows for precise control over oil, portion size, and ingredients, leading to a much lower-calorie meal.
Comparison with Other Dishes: Relative to other fried takeaway options like sweet and sour chicken or chow mein, a well-managed chicken curry meal can be a better choice, though alternatives like steamed dishes are healthiest.

Calorie Breakdown: Chinese Chicken Curry vs. Egg Fried Rice

The total calorie count of your Chinese takeaway is the sum of its parts. Let's break down the typical calorie contributions of each main component of a chicken curry with egg fried rice meal.

Chinese Chicken Curry

The calorie content of a Chinese chicken curry can vary widely. The standard takeaway version often includes a rich, thickened sauce, chicken pieces, and vegetables like onions and peas. Sources like Nutracheck and Carb Manager report calorie counts for the curry component alone, ranging from approximately 250 to over 400 calories per portion, depending on the serving size and fat content. A homemade, lighter version, as featured on BBC Good Food, might provide around 487 kcal per serving, while a standard takeaway could be significantly higher due to oil and portion size.

Egg Fried Rice

Egg fried rice is a significant contributor to the meal's total calories. Takeaway versions are often prepared with a large amount of oil, increasing the calorie count considerably. According to The Sun, a large takeaway egg fried rice can be as high as 850 calories. In contrast, a 100g portion, as listed by Nutracheck, contains around 186 kcal, but typical takeaway portions are much larger, often weighing several hundred grams. Homemade versions, where oil is used sparingly, offer a lower-calorie alternative.

Factors Influencing the Final Calorie Count

Several factors can swing the final calorie count for your meal, often pushing it towards the higher end of the scale.

Portion Size: Takeaway portion sizes are notoriously large. Sharing a large curry and rice between two people is a common scenario, but it can still lead to a high individual calorie intake. A large portion of fried rice alone can make up a significant chunk of your daily calories.
Preparation Method: The amount of oil used in frying the rice and preparing the curry sauce has a huge impact. Takeaway food is often cooked quickly over high heat with more oil than a home-cooked meal, increasing its energy density. The thickness and ingredients of the sauce are also key; a creamier, richer sauce will contain more calories than a thinner, broth-based one.
Ingredients: The specific ingredients matter. Some takeaway curries may include coconut milk or other high-fat additions, while lighter homemade recipes might use stock and vegetables to thicken the sauce. The type and amount of meat also plays a role, though chicken is generally a lean protein source.
Additional Items: The total calorie count for a takeaway meal often includes more than just the main dish. Prawn crackers, spring rolls, and other appetizers can add hundreds of extra calories, sometimes doubling the total energy intake.

Calorie Comparison: Chicken Curry with Egg Fried Rice vs. Other Dishes

To put the meal's calorie count into perspective, here is a comparison table showing the approximate calories of different Chinese takeaway meals based on typical large portion sizes.


Dish	Approximate Calories (Large Portion)	Key Factors Affecting Calories
Chicken Curry with Egg Fried Rice	~800-1,300+	High oil in both curry and rice, large portion sizes.
Sweet and Sour Chicken (in batter)	~530-1,015+	Battered and fried chicken is high in fat; sweet sauce adds sugar.
Chicken Chow Mein	~820+	Oily noodles and sauce are calorie-dense; depends on portion size.
Beef with Green Peppers in Black Bean Sauce	~540+	Oil content in the sauce and accompanying ingredients adds calories.
Steamed Chicken with Broccoli	~270	Very low in fat and typically served without a heavy sauce.

How to Reduce Calories in Your Chinese Takeaway

If you're looking to enjoy your favourite Chinese flavours while keeping an eye on your calorie intake, there are a few practical strategies you can employ.

Control Your Rice Portion: Instead of eating the entire carton of egg fried rice, opt for a smaller serving or choose plain steamed rice, which is much lower in fat and calories.
Choose Lighter Dishes: Select menu items that are steamed or have lighter sauces. Options like steamed chicken with broccoli or a vegetable-heavy dish can be a great, lower-calorie alternative.
Skip the Extras: Appetizers like prawn crackers and spring rolls add significant, and often unnecessary, calories. Skipping them can save you hundreds of calories.
Cook a 'Fakeaway': Creating a homemade version, or 'fakeaway', allows you to control the ingredients and cooking methods. Recipes for healthier Chinese chicken curry often use low-calorie cooking spray, less fat, and stock cubes for flavour.
Share Your Meal: Splitting a takeaway with a friend can help with portion control, as one typical serving can contain enough calories for two or more people.

Conclusion

While a large, standard takeaway Chinese chicken curry with egg fried rice can contain over 1,000 calories, understanding the nutritional information allows for more mindful choices. By breaking down the calorie contributions of each component and being aware of how preparation methods affect the final count, you can make smarter decisions. Whether you choose a lighter, homemade 'fakeaway' or opt for smaller portions and fewer extras from the takeaway, you can still enjoy these delicious flavours while keeping your health goals on track. Understanding the calorie density of various dishes is the first step towards a more balanced approach to enjoying your favourite Chinese cuisine.

For more information on making a delicious and healthier version at home, check out this BBC Good Food Chinese Chicken Curry recipe.

Frequently Asked Questions

To make your meal healthier, ask for plain steamed rice instead of egg fried rice to save on oil and fat. You can also ask for the sauce on the side to control how much you use, and avoid additional fatty items like prawn crackers and spring rolls.

Yes, a homemade version is almost always lower in calories. You have full control over the amount of oil used for both the curry and the rice, and you can use low-calorie ingredients like stock to thicken the sauce instead of oil-rich options.

Takeaway meals are typically higher in calories due to larger portion sizes and the liberal use of oil in frying and sauces to enhance flavour. Added sugar and salt also contribute to the overall calorie and fat content.

Plain boiled rice is significantly lower in calories than egg fried rice, as it is prepared without oil. For example, a large takeaway egg fried rice can be up to 850 calories, while a similar portion of steamed rice would be much lower in fat.

The calorie count for just the chicken curry part varies, but can range from approximately 250 to over 400 calories per portion for a takeaway, depending on the sauce's richness and portion size.

Yes, it is often possible to request changes such as asking for less oil, getting sauces on the side, or swapping out egg fried rice for steamed rice. While not all requests may be possible, many establishments are willing to accommodate simple adjustments.

Some of the lowest calorie options include steamed dishes like steamed chicken with broccoli, wonton soup, and vegetable-based dishes. These preparations use minimal oil and heavy sauces, keeping the calorie count down.