Briyani

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 (240g)

Calories		400.0
% Daily Value*
Total Fat		12 g	15%
	Saturated Fat	4.0 g	20%
	Polyunsaturated Fat	0 g
Cholesterol		24 mg	8%
Sodium		640.0 mg	27%
Total Carbohydrates		52.0 g	18%
	Dietary Fiber	2.4 g	8%
	Sugars	4.0 g
protein		16.0 g	32%
Vitamin D		0 mcg	0%
Calcium		40.0 mg	3%
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

🍯 Low sugar

⚠️ Contains trans fat

Source of Calories

Fat: 108 cal (28.4%)

Protein: 64 cal (16.8%)

Carbs: 208 cal (54.7%)

About Briyani

Biryani is a richly flavored rice dish originating from South Asia, particularly India, Pakistan, and Bangladesh, and is now popular worldwide. Typically made using basmati rice, a mix of meat (chicken, lamb, or fish), vegetables, and aromatic spices like turmeric, cardamom, cinnamon, and cloves, biryani embodies a blend of fragrant spices and hearty ingredients. It is a high-energy food, primarily providing calories from carbohydrates (around 21.67g per serving), fats (5g per serving), and protein (6.67g per serving). It also offers micronutrients such as iron (0.67mg per serving) and vitamin C (3.33mg per serving), making it a nutritious choice when consumed in moderation. The inclusion of vegetables enhances its fiber content, contributing to digestion and overall health.

Health Benefits

• Rich in carbohydrates (21.67g), biryani provides energy for daily activities and sustains bodily functions.
• Contains iron (0.67mg), essential for healthy red blood cell formation and preventing anemia.
• Includes vitamin C (3.33mg) from spices and vegetables, supporting immunity and collagen production.
• Protein content (6.67g) aids in muscle repair and growth, especially when paired with meat sources.
• The fiber (1g) from added vegetables promotes healthy digestion and regulates blood sugar levels.

Dietary Considerations

Allergens: Contains nuts (if added), dairy (from yogurt), gluten (potential cross-contamination)

Suitable for: High-energy diets, non-vegetarian diets, vegetarian diets (if made without meat)

Not suitable for: Vegan diets (unless made with plant-based substitutes), low-carb diets, gluten-free diets (unless cross-contamination is avoided)

Selection and Storage

Store cooked biryani in an airtight container in the refrigerator for up to 2-3 days. Reheat thoroughly before consuming to ensure food safety.

Common Questions About Briyani Nutrition

Is biryani high in protein?

Biryani contains a moderate amount of protein, providing around 6.7 grams per serving (approximately 200 grams). The protein content will vary depending on the ingredients used, such as chicken, mutton, or paneer. Adding more protein-rich components can increase its nutritional value.

Can I eat biryani on a keto diet?

Traditional biryani is not suitable for a keto diet as it contains 21.7 grams of carbohydrates per serving, which is primarily due to the rice. For a keto-friendly version, consider replacing rice with cauliflower rice to significantly reduce the carb content.

What are the health benefits and concerns of eating biryani?

Biryani can be a good source of macronutrients, offering carbohydrates for energy and protein for muscle repair, with about 166 calories per serving. However, it can be high in fat and sodium, especially if prepared with ghee or salted meats, which may not be ideal for heart health if consumed excessively.

How much biryani should I eat for a healthy portion size?

A healthy portion size of biryani is around 1 to 1.5 cups (approximately 200–300 grams), depending on your dietary needs and activity level. Pairing it with a side of fresh salad or low-fat yogurt can help balance the meal nutritionally.

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

Biryani typically contains around 166 calories and 6.7 grams of protein per 200-gram serving, while fried rice can have similar calorie content but often contains less protein and fiber depending on the ingredients. Biryani is also spiced, which may provide added antioxidants, while fried rice often has higher oil content.

Data Sources & Scientific References