Biryani rice

Dinner

Item Rating: 68/100

1 serving (200 grams) contains 350 calories, 8.0 grams of protein, 10.0 grams of fat, and 60.0 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		17.6 mg	5%
Sodium		588.2 mg	25%
Total Carbohydrates		70.6 g	25%
	Dietary Fiber	3.5 g	12%
	Sugars	2.4 g
protein		9.4 g	18%
Vitamin D		0 mcg	0%
Calcium		47.1 mg	3%
Iron		2.4 mg	13%
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 (24.9%)

Protein: 37 cal (8.8%)

Carbs: 282 cal (66.3%)

About Biryani rice

Biryani rice is a flavorful dish originating from the Indian subcontinent, known for its aromatic spices and tender rice grains. Traditionally, it consists of basmati or long-grain rice, meat or vegetables, and a variety of spices such as turmeric, cinnamon, and cardamom, layered and cooked together. Biryani can range in preparation style across regional cuisines, including Mughlai, Hyderabadi, and Kolkata adaptations. Nutritionally, biryani rice provides carbohydrates from the rice, protein from meat or legumes, and essential vitamins and minerals from added spices. A typical serving contains energy-boosting carbs, moderate fats, and micronutrients like iron from turmeric and antioxidants from cardamom and cinnamon. However, its calorie content can vary depending on the addition of oils, dairy, or fried accompaniments.

Health Benefits

• Provides sustained energy from complex carbohydrates in basmati rice.
• Contains antioxidants like cinnamaldehyde and eugenol from cinnamon and clove, which support immune health.
• Turmeric adds curcumin, known for its anti-inflammatory properties.
• Rich in protein (from meat or legumes), which supports muscle repair and growth.
• Cardamom in biryani aids digestion and contains magnesium that supports heart health.

Dietary Considerations

Allergens: Contains gluten (if wheat-based additives are used), dairy (if yogurt or ghee is added), tree nuts (if garnished with almonds or cashews)

Suitable for: Omnivorous diets, vegetarian diets (if prepared without meat), gluten-free diets (if no wheat additives are used)

Not suitable for: Vegan diets (if prepared with ghee or yogurt), low-carb diets (due to high carbohydrate content)

Selection and Storage

Store biryani in an airtight container in the refrigerator for up to 3 days. Reheat on low heat to retain moisture, and add a splash of water if necessary.

Common Questions About Biryani rice Nutrition

What is the nutritional content of biryani rice?

Biryani rice typically contains around 200-250 calories per serving (1 cup), depending on the preparation method. It provides about 4-5g of protein, 35-45g of carbohydrates, and 4-7g of fat. Micronutrients like iron, magnesium, and B vitamins may also be present, especially if prepared with spices like turmeric and saffron.

Is biryani rice suitable for a keto or low-carb diet?

Biryani rice is not suitable for a keto or low-carb diet as it is primarily made of rice, which is high in carbohydrates, typically containing 35-45g of carbs per cup. Keto diets usually limit daily carb intake to under 20-50g, making biryani rice incompatible.

What are the health benefits or concerns of eating biryani rice?

Biryani rice can provide a good source of energy due to its carbohydrate content, along with some protein and micronutrients from spices and added ingredients. However, concerns arise from high saturated fat or sodium levels if prepared with excessive oil, butter, or salt. Moderation is key, especially for individuals managing weight or cardiovascular health.

What is the recommended serving size for biryani rice?

A recommended serving size of biryani rice is about 1 cup (approximately 200-250g). This portion provides a balanced amount of calories and nutrients without overloading on carbohydrates or fat when part of a meal.

How does biryani rice compare to plain rice in terms of nutrition?

Biryani rice is generally higher in calories and fat than plain rice due to the addition of oils, ghee, and meats. While plain rice offers fewer spices and is lower in fat, biryani rice provides a richer flavor and additional nutrients from added ingredients like spices, nuts, and vegetables. However, plain rice is a better option for those seeking a lower-calorie or simpler dish.

Data Sources & Scientific References

1. Dietary Guidelines for Americans, 2020-2025: Grains Section

   U.S. Department of Agriculture and U.S. Department of Health and Human Services

   Health recommendations for consuming grains like rice, a key ingredient in biryani.

   View source →
2. The Nutritional Value of Rice and Rice-Based Products

   National Institutes of Health (NIH)

   A peer-reviewed article discussing rice’s key nutrients, health benefits, and its role in balanced diets.

   View source →