Calorie comparison
Chicken Fried Rice vs Grilled Cheese
Per 100 grams, chicken fried rice is the lighter choice by 182 calories, while grilled cheese delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Chicken Fried Rice | Grilled Cheese |
|---|---|---|
| Calories | 168 | 350 |
| Protein | 6.5 g | 12 g |
| Carbs | 22 g | 30 g |
| Fat | 6 g | 21 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🍚 Chicken Fried Rice
1 cup (198 g)
333 cal
12.9 g protein · 43.6 g carbs · 11.9 g fat
🥪 Grilled Cheese
1 sandwich (122 g)
427 cal
14.6 g protein · 36.6 g carbs · 25.6 g fat
Frequently asked
Which has more calories, chicken fried rice or grilled cheese?
Per 100 g, chicken fried rice has 168 calories and grilled cheese has 350. Chicken Fried Rice is lower in calories.
Which has more protein, chicken fried rice or grilled cheese?
Chicken Fried Rice has 6.5 g of protein per 100 g; grilled cheese has 12 g. Grilled Cheese wins on protein.
Is chicken fried rice or grilled cheese better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward chicken fried rice — but portion size matters more than which food you pick.
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