Biryani

Dinner

Item Rating: 70/100

1 serving (300 grams) contains 500 calories, 20.0 grams of protein, 15.0 grams of fat, and 65.0 grams of carbohydrates.

Nutrition Information

1 cup (236.2g)

Calories		393.7
% Daily Value*
Total Fat		11.8 g	15%
	Saturated Fat	3.9 g	19%
	Polyunsaturated Fat	0 g
Cholesterol		31.5 mg	10%
Sodium		629.9 mg	27%
Total Carbohydrates		51.2 g	18%
	Dietary Fiber	2.4 g	8%
	Sugars	3.9 g
protein		15.7 g	31%
Vitamin D		0 mcg	0%
Calcium		39.4 mg	3%
Iron		1.6 mg	8%
Potassium		236.2 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

🍯 Low sugar

Source of Calories

Fat: 106 cal (28.4%)

Protein: 62 cal (16.8%)

Carbs: 204 cal (54.8%)

About Biryani

Biryani is a flavorful and aromatic mixed rice dish that originated in South Asia, with significant cultural roots in India, Pakistan, and surrounding regions. Traditionally made by layering marinated meat, spiced rice, and fried onions, it can also include vegetables, eggs, or seafood. It is characterized by fragrant spices like cardamom, cloves, and cinnamon, and is often garnished with fresh herbs. A serving of biryani provides roughly 166 calories, 6.6g of protein, 21.6g of carbohydrates, 5g of fat, and 1g of fiber, depending on preparation methods and ingredients. It contains small amounts of calcium, iron, and vitamin C but lacks vitamin D. The nutritional profile makes it a hearty dish, rich in aroma and nutrients, best enjoyed occasionally as part of a balanced diet.

Health Benefits

• Good source of sustained energy due to the complex carbohydrates in basmati or long-grain rice.
• Provides protein (6.6g per serving) when prepared with meat, eggs, or legumes, supporting muscle repair and maintenance.
• Contains iron (0.6mg per serving) from spices like cumin and meat, helping to support oxygen transport in the blood.

Dietary Considerations

Allergens: Contains dairy, nuts (optional), gluten (if wheat-based additives or side breads are included)

Suitable for: High-protein diets (if primarily meat-based), balanced diets, non-vegetarian or ovo-vegetarian (if eggs are used)

Not suitable for: Vegan diets (unless modified), low-fat diets, low-carb diets

Selection and Storage

Store cooked biryani in an airtight container in the refrigerator for up to 3 days. Reheat thoroughly before serving to ensure food safety.

Common Questions About Biryani Nutrition

Is Biryani high in protein?

Biryani contains moderate protein levels, with approximately 6.67 grams of protein per 100 grams. The source of protein often comes from added ingredients like chicken, lamb, or legumes, depending on the recipe, making it a decent option for protein intake when paired with additional protein sources.

Can I eat Biryani on a keto diet?

Traditional Biryani is not keto-friendly as it contains approximately 21.67 grams of carbohydrates per 100 grams, primarily from the rice. However, it can be modified using cauliflower rice or other low-carb alternatives to meet keto dietary requirements.

What are the health benefits or concerns of eating Biryani?

Biryani is a flavorful and nutrient-rich dish, often containing a mix of protein, spices, and vegetables. However, it can be calorie-dense at 166.67 calories per 100 grams and may contain high sodium levels (266.67 mg per 100 grams), which might be a concern for those with hypertension. Opting for smaller portions or homemade versions with controlled ingredients can make it a healthier option.

What is the ideal serving size for Biryani?

A reasonable serving size for Biryani is around 200-250 grams, which provides approximately 333-417 calories, depending on the recipe. Balancing this with a side of salad or vegetables can make it a more wholesome meal.

How does Biryani compare to similar dishes like Pulao?

Biryani and Pulao have different preparation methods and flavors. Biryani is generally more spiced, layered with marinated proteins and rice, and often richer in calories and fat, while Pulao is a simpler one-pot dish, usually lighter in flavor and nutritional content. Both can be adapted for health preferences.

Data Sources & Scientific References

1. Spices, health, and nutrition: A review of the properties of Indian spices used in biryani

   Journal of Nutrition and Food Sciences

   Reviews health effects of key spices in biryani such as turmeric, which contains curcumin with antioxidant and anti-inflammatory properties.

   View source →
2. Dietary Guidelines for Americans 2020-2025 - Grains and cultural foods

   U.S. Department of Health and Human Services

   Highlights the importance of whole grains in culturally relevant dishes like biryani for a healthy dietary pattern.

   View source →