Nasi goreng is basically a big portion of rice fried in oil. That is why it is calorie dense and also why it varies so much. Plain nasi goreng kampung is mostly carbs and fat. Add an egg and some chicken and it becomes a much more balanced meal, the same total calories suddenly buy you real protein.
The portion size is the quiet killer. Hawker fried rice plates are big, often 300g plus of rice alone. That is a lot of carbs for one sitting. If you want to eat this and stay on track, controlling the rice amount matters more than anything else on the plate.
The home wok is where this dish becomes diet food. Day-old rice, one measured tablespoon of oil, two eggs, ikan bilis and as much chilli as you dare: around 450 to 500 calories with real protein. The hawker plate hits 630 because the stall uses three to four tablespoons of oil and a bigger mountain of rice. Same dish, 150 calorie gap, purely technique.
Across the nasi goreng menu the spread is wider than people think. Kampung and cina both sit around 630, mamak style around 660, and pattaya jumps to 700 because it wraps the whole thing in an egg omelette with extra sauce. If the menu has ten fried rice options, they are not all the same number.
Also compare it against the obvious alternative: nasi putih with grilled lauk. Plain rice, ikan bakar and some vegetables lands around 500 to 550 with far more protein than any fried rice. Nasi goreng is the convenience choice, not the smart choice, and knowing that is half the battle.