Biriyani rice

Dinner

Item Rating: 67/100

1 serving (200 grams) contains 350 calories, 7.0 grams of protein, 10.0 grams of fat, and 55.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		411.8
% Daily Value*
Total Fat		11.8 g	15%
	Saturated Fat	3.5 g	17%
	Polyunsaturated Fat	0 g
Cholesterol		11.8 mg	3%
Sodium		588.2 mg	25%
Total Carbohydrates		64.7 g	23%
	Dietary Fiber	2.4 g	8%
	Sugars	2.4 g
protein		8.2 g	16%
Vitamin D		0 mcg	0%
Calcium		47.1 mg	3%
Iron		1.8 mg	10%
Potassium		176.5 mg	3%

* 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

🍯 Low sugar

Source of Calories

Fat: 106 cal (26.7%)

Protein: 32 cal (8.2%)

Carbs: 258 cal (65.1%)

About Biriyani rice

Biriyani rice is a fragrant, long-grain basmati rice commonly used in Indian, Pakistani, and Middle Eastern cuisines to prepare the popular biriyani dish. With origins in South Asia, biriyani rice is specifically selected for its aroma, texture, and ability to absorb spices efficiently during cooking. Nutritionally, plain biriyani rice is rich in carbohydrates, providing energy, and often contains moderate levels of protein. Whole-grain or brown versions of biriyani rice retain their fibrous bran, offering higher dietary fiber content. Fortified varieties may contain essential micronutrients like iron and B vitamins, but the nutritional profile can vary based on cooking methods and additions such as ghee, meats, or vegetables in the dish itself.

Health Benefits

• Provides a quick and sustained energy source due to its high carbohydrate content, which constitutes roughly 44 grams per cooked cup of white basmati rice.
• Supports digestion when consumed as brown biriyani rice, which contains dietary fiber promoting gut health and regular bowel movements.
• Fortified or enriched versions contribute to improved iron intake, which is important for oxygen transport throughout the body.

Dietary Considerations

Allergens: Contains None (plain rice), Possible allergens from cross-contact during processing or preparation, e.g., gluten

Suitable for: Gluten-free diet, vegetarian diet

Not suitable for: Low-carb diets, diabetic management diet (in excess quantities due to high glycemic index)

Selection and Storage

Store raw biriyani rice in an airtight container in a cool, dry place. After cooking, refrigerate leftovers within 2 hours and consume within 3 days for optimal freshness and safety.

Common Questions About Biriyani rice Nutrition

What are the key nutritional values of biriyani rice?

Biriyani rice typically contains around 200-300 calories per cup (cooked), depending on the type and preparation. It provides moderate carbohydrates (40-50g per cup) and a small amount of protein (4-6g). The vitamin and mineral content varies, but it may include iron, magnesium, and small amounts of B vitamins, especially if made with whole spices and enriched rice.

Can I eat biriyani rice on a keto or low-carb diet?

Biriyani rice is not suitable for a keto or low-carb diet due to its high carbohydrate content, which ranges between 40-50 grams per cup of cooked rice. Keto diets typically restrict daily carb intake to 20-50 grams. If you want a low-carb alternative, consider using cauliflower rice to prepare biriyani.

Is biriyani rice healthy, and are there any concerns?

Biriyani rice can be part of a healthy diet when consumed in moderation, as it provides energy through carbohydrates and essential nutrients like iron and magnesium. However, traditional biriyani recipes often include high amounts of oil, ghee, or butter, leading to higher fat and calorie content. For a healthier option, use less oil and serve with a side of vegetables or lean protein.

What is the recommended serving size for biriyani rice?

A recommended serving size for biriyani rice is about 1 cup (cooked), which contains around 200-300 calories. For balanced nutrition, pair it with lean protein like chicken, fish, or tofu and a generous portion of vegetables. Adjust portions based on your individual calorie needs and activity level.

How does biriyani rice compare to plain steamed rice?

Biriyani rice typically has higher calorie and fat content compared to plain steamed rice because it’s cooked with oil, butter, or ghee, and often includes added spices and ingredients like nuts or cream. While it is more flavorful, plain steamed rice is a lighter and simpler option with fewer calories. If you prefer biriyani's taste but want to reduce calories, opt for recipes using less fat and more vegetables.

Data Sources & Scientific References