1 serving (300 grams) contains 500 calories, 15.0 grams of protein, 20.0 grams of fat, and 65.0 grams of carbohydrates.
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Nutrition Information
Calories |
400.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.0 g | 20% | |
| Saturated Fat | 6.4 g | 32% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 40.0 mg | 13% | |
| Sodium | 640.0 mg | 27% | |
| Total Carbohydrates | 52.0 g | 18% | |
| Dietary Fiber | 2.4 g | 8% | |
| Sugars | 4.0 g | ||
| protein | 12 g | 24% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 80.0 mg | 6% | |
| Iron | 1.6 mg | 8% | |
| Potassium | 240 mg | 5% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Biriyani
Biryani is a fragrant, spiced rice dish of South Asian origin, primarily associated with Indian, Pakistani, and Bangladeshi cuisines. It is traditionally prepared by layering spiced and marinated meat (such as chicken, lamb, or fish) with aromatic rice, yogurt, and herbs, and slow-cooking to enhance the flavors. Vegetarian versions often include paneer, tofu, or mixed vegetables. Nutritionally, biryani offers a moderate calorie content, consisting of carbohydrates from rice, protein from meat or legumes, and healthy fats from ghee or oil. Depending on the ingredients, it may also provide essential micronutrients such as calcium and iron, and when spices like turmeric and cumin are used, these compounds may offer antioxidant benefits.
Health Benefits
- Rich in protein (5g per serving) when made with meat or legumes, supporting muscle repair and growth.
- Provides iron (0.6667 mg per serving) important for red blood cell formation and oxygen carrying capacity.
- Contains vitamin C (3.3333 mg per serving), which boosts immunity and supports skin health through its antioxidant properties.
Dietary Considerations
Selection and Storage
Store biryani in an airtight container in the refrigerator for up to 3 days. Reheat thoroughly before consumption, ensuring even heating to preserve texture and flavors.
Common Questions About Biriyani Nutrition
Is biriyani high in protein?
Biriyani contains about 5 grams of protein per 100 grams, primarily from the meat, legumes, or poultry used in its preparation. While it is not a high-protein dish compared to lean meats, it can contribute to your daily protein needs when paired with protein-rich sides.
Can I eat biriyani on a keto diet?
Biriyani is typically not suitable for a keto diet because it contains 21.6667 grams of carbohydrates per 100 grams, largely due to the rice. A keto-friendly version can be made using cauliflower rice or other low-carb substitutes.
What are the health benefits or concerns of eating biriyani?
Biriyani provides essential nutrients like carbohydrates for energy, protein for muscle maintenance, and a small amount of fiber and vitamins from added vegetables or spices. However, concerns include its relatively high sodium content (266.6667 mg per 100 grams) and fats, which may be problematic for individuals with specific health conditions like hypertension. Balance and moderation are key.
How much biriyani should I eat per serving?
A typical serving of biriyani could range from 200 to 250 grams, providing approximately 334 to 417 calories. Portion control is important, especially if biriyani is part of a calorie-controlled diet, as it is energy-dense and often paired with rich side dishes.
How does biriyani compare to plain boiled rice in terms of nutrition?
Compared to plain boiled rice, biriyani is higher in calories, fat (6.6667 g per 100 g vs almost negligible), and sodium (266.6667 mg per 100 g), due to added spices, oil, and protein. However, biriyani offers enhanced flavor and additional nutrients from ingredients like meat and vegetables, whereas plain rice is primarily a carbohydrate source.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
