Frozen fried rice is a convenient and tasty meal option that many people turn to when they want something quick and easy to prepare. Costco’s Kirkland Signature frozen fried rice is a popular choice for shoppers looking for good value. But a common question is – how many calories are actually in Costco’s frozen fried rice?
Nutrition Facts for Costco Frozen Fried Rice
To determine the calorie content of Costco’s frozen fried rice, we need to look at the nutrition facts label. Kirkland Signature’s frozen fried rice comes in a 2.5 pound bag containing about eight 283 gram servings.
Here are the nutrition facts for one 283 gram serving of Kirkland Signature frozen fried rice:
| Calories | 690 |
|---|---|
| Total Fat | 18g |
| Saturated Fat | 3.5g |
| Trans Fat | 0g |
| Cholesterol | 110mg |
| Sodium | 1330mg |
| Total Carbohydrates | 102g |
| Dietary Fiber | 3g |
| Total Sugars | 6g |
| Protein | 15g |
So each 283 gram serving of Costco’s Kirkland Signature frozen fried rice contains 690 calories. This is a relatively high calorie count compared to some other frozen meal options.
Main Sources of Calories in Costco Frozen Fried Rice
The main sources of calories in Costco’s frozen fried rice come from:
- Carbohydrates – There are 102g total carbs per serving, accounting for about 408 calories
- Fat – With 18g total fat per serving, fat accounts for about 162 calories
- Protein – The 15g of protein contributes about 60 calories
The majority of calories come from the large amount of carbohydrates, which is typical for fried rice. The rice along with vegetables like peas and carrots contribute most of the carbohydrate content.
There is also a considerable amount of fat, which can be attributed to the canola oil, egg, and soybean oil that are in the ingredient list. The protein also provides a notable number of calories, coming primarily from the eggs and soy protein isolate.
How Costco Frozen Fried Rice Compares to Other Frozen Meals
Compared to some other popular frozen meals and sides, Costco’s frozen fried rice is quite high in calories:
- Lean Cuisine Frozen Entrees – Generally around 300 calories per entree
- Healthy Choice Cafe Steamers – Around 300-400 calories per meal
- Amy’s Bowls – Typically 400-500 calories each
- Frozen mashed potatoes – 200-300 calories per serving
- Frozen mixed vegetables – Around 60-100 calories per serving
So at 690 calories per 283 gram serving, Kirkland Signature frozen fried rice contains around 200-400 more calories than many other frozen meal options. The only comparable product would be basic frozen rice dishes without a lot of add-ins.
For example, a 283 gram serving of Lundberg Family Farms frozen plain white rice has about 630 calories. So plain frozen rice has a similar calorie density to Costco’s fried rice.
Ways to Reduce Calories in Frozen Fried Rice
If you want to enjoy Costco’s convenient frozen fried rice but reduce the calorie content, there are a few easy ways to cut calories:
- Portion control – Stick to the suggested 283 gram serving size rather than eating multiple servings
- Bulk it up – Mix in extra low calorie veggies like broccoli, cauliflower, or cabbage
- Protein boost – Add a lean protein like chicken breast, shrimp, or tofu
- Healthy fats – Top with small amounts of avocado, nuts, or seeds for flavor and nutrients
- Watch the sauce – Use reduced sodium soy sauce and limit high calorie condiments and oils
With small tweaks like these, you can enjoy the frozen fried rice while limiting the calorie intake to keep your meal relatively healthy.
Daily Calorie Targets
To put the 690 calories per serving of Costco frozen fried rice into the context of daily calorie needs:
- For a sedentary woman trying to maintain weight, a 2,000 calorie diet is typical. The fried rice would provide 35% of calories for the day.
- For a moderately active man trying to maintain weight, a 2,600-2,800 calorie diet is common. The fried rice would provide about 25% of the day’s calories.
- For someone trying to lose weight, daily calorie goals may be 1,200-1,600 calories per day. The fried rice would make up over 40% of that.
So for many people watching their calorie intake, one serving of Costco fried rice could eat up a large portion of their daily calorie budget.
However, for more active individuals or those with higher calorie needs, the 690 calorie fried rice may more reasonably fit into their day. As long as the rest of the diet is filled with nutritious low calorie foods, the fried rice can be enjoyed in moderation.
Cost per Calorie
Based on the current price of around $15 for a 2.5 pound bag of Kirkland Signature frozen fried rice at Costco, here is a look at the cost per calorie:
- Full bag contains about 5,520 calories total
- Bag price = $15
- Cost per calorie = $15 / 5,520 calories = About $0.0027 per calorie
This is a relatively low cost per calorie compared to many other foods. For example:
- Fresh strawberries – Around $4 per pint (134 calories) = $0.03 per calorie
- Rotisserie chicken – Around $5 for a quarter chicken (260 calories) = $0.02 per calorie
- Avocado – Around $1 each (234 calories) = $0.004 per calorie
Since products like produce, meat, and dairy generally provide fewer calories per dollar spent compared to processed foods, the frozen fried rice is very cheap per calorie.
However, even though it is inexpensive, that does not mean frozen fried rice is the healthiest option due to its high sodium and saturated fat contents. The low cost per calorie is likely more attributable to the low ingredient quality rather than any value deals from Costco.
Is Kirkland Frozen Fried Rice Healthy?
While Costco’s frozen fried rice is reasonably priced and convenient, is it actually healthy? Let’s dive into the nutrition pros and cons:
Potential Benefits
- Provides carb energy
- Contains lean protein from egg and soy
- Has a variety of mixed vegetables like peas, carrots, corn, and onions
- Relatively low in sugar compared to other frozen meals
- Can be part of a balanced diet when eaten in moderation
Potential Concerns
- Very high in sodium at 56% DV per serving
- High in saturated fat from oils used
- Contains cholesterol from eggs
- Lacks fiber with only 3g per serving
- Not enough fruits, vegetables, or whole grains
- Heavily processed and not much nutritional value beyond basic calories/carbs/protein
Overall, while the frozen fried rice provides some nutritional benefits, it is quite high in sodium and saturated fat. There are also concerns about cholesterol and lack of fiber, vitamins, and minerals.
For these reasons, Costco’s frozen fried rice, like most highly processed convenience foods, should be eaten in moderation as part of an otherwise balanced diet. Enjoy it occasionally for an easy meal, but rely primarily on wholesome fresh foods for daily nutrition.
Healthier Frozen Meal Alternatives
If you like the convenience of frozen meals but want something healthier than fried rice, here are some recommended options:
Lean Cuisine / Healthy Choice
Frozen diet entrees like Lean Cuisine and Healthy Choice provide around 300 calories with lean protein and often lots of vegetables. They are pre-portioned and make it easy to control calories.
Amy’s Organic Bowls
Amy’s offers organic ready meals featuring ingredients like brown rice, quinoa, beans, vegetables, andnatural sauces. Great option for vegetarian and vegan diets.
Evol Single Serve Bowls
Evol has frozen meals with chef-inspired recipes, including options like chicken quinoa bowls and veggie farro bowls with around 400-500 calories.
Frozen Veggie Options
Bulk up your meal simply by adding frozen vegetables like broccoli, cauliflower, or green beansthat you can quickly steam or microwave.
Check labels and aim for at least 400-500 calories with lower sodium and healthier fats if you want a convenient frozen dish. Or stick to single ingredient frozen foods like plain vegetables, fruits, or grains as the base.
Costco Frozen Fried Rice: The Verdict
At the end of the day, Kirkland Signature’s frozen fried rice provides about 690 calories per serving. It can be a budget-friendly and timesaving meal option in moderation. But it is quite high in sodium and saturated fat, so relying on it too frequently is not recommended.
While convenient, heavily processed foods like frozen fried rice lack the nutritional quality of fresh, homemade food. For better everyday health, emphasize vegetables, fruits, lean proteins, whole grains, and healthy fats from unprocessed ingredients.
But enjoying the occasional bowl of tasty Costco frozen fried rice is unlikely to do any harm as part of a primarily wholesome diet. Just be mindful of portions and balance it out with healthier choices for the rest of your meals.