Dum biryani

Dinner

Item Rating: 70/100

1 serving (300 grams) contains 450 calories, 20.0 grams of protein, 15.0 grams of fat, and 60.0 grams of carbohydrates.

Nutrition Information

1 cup (236.2g)

Calories		354.3
% 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		47.2 g	17%
	Dietary Fiber	2.4 g	8%
	Sugars	3.9 g
protein		15.7 g	31%
Vitamin D		0 mcg	0%
Calcium		78.7 mg	6%
Iron		2.0 mg	11%
Potassium		315.0 mg	6%

* 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: 106 cal (29.7%)

Protein: 62 cal (17.6%)

Carbs: 188 cal (52.8%)

About Dum biryani

Dum Biryani is a traditional South Asian rice dish originating from the Indian subcontinent, combining fragrant basmati rice, meats like chicken or lamb, and aromatic spices such as cardamom, cloves, and cinnamon. It is layered and slow-cooked using the 'dum' method, which retains moisture and enhances the flavors. Nutritionally, Dum Biryani provides significant carbohydrates from rice and protein from the meat, along with a variety of essential minerals like iron and magnesium found in the spices. This dish can be high in calories and fats due to the use of ghee or oil, making portion control critical for healthy consumption.

Health Benefits

• Rich source of protein for muscle repair, especially when prepared with meat such as lamb or chicken.
• Contains iron which supports healthy blood oxygenation, present in spices like cardamom and meat used in the dish.
• The antioxidants in spices like turmeric and cloves help reduce inflammation and support overall immunity.

Dietary Considerations

Allergens: Contains gluten (if fried onions are coated in flour), nuts (if used as garnishes), dairy (if ghee or yogurt is included)

Suitable for: High-protein diets, traditional south asian diets

Not suitable for: Vegan diets, low-fat diets, low-carb/keto diets

Selection and Storage

Store Dum Biryani in an airtight container in the refrigerator for up to 3 days. Reheat thoroughly to ensure proper food safety.

Common Questions About Dum biryani Nutrition

How many calories and how much protein does Dum Biryani have?

A serving of Dum Biryani (approximately 1 cup or 250 grams) contains about 300-500 calories, depending on the ingredients and cooking method. It provides around 12-15 grams of protein if made with chicken, lamb, or other meats. Vegetarian versions may have less protein, usually 7-10 grams per serving.

Is Dum Biryani suitable for a keto or low-carb diet?

Traditional Dum Biryani is not suitable for a strict keto or low-carb diet due to the high carbohydrate content of the basmati rice used, which can have 35-40 grams of carbs per cup. However, you can make a keto-friendly version by substituting rice with cauliflower rice.

What are the health benefits or concerns of eating Dum Biryani?

Dum Biryani can be a good source of protein, essential vitamins like B6 (chicken or lamb versions), and minerals from spices such as turmeric, cumin, and cardamom. However, it can be high in calories, saturated fats, and sodium, especially if made with excessive ghee or oil. Moderation is key to avoiding overeating.

What is a recommended portion size for Dum Biryani?

A recommended portion of Dum Biryani is 1 cup (approximately 250 grams), which balances caloric intake while leaving room for sides like vegetables or yogurt. Larger portions can lead to excess calorie intake, so measuring your serving is ideal, especially if you're managing weight.

How does Dum Biryani compare to Pulao in terms of nutrition?

Dum Biryani is generally richer and higher in calories and fats due to the slow cooking process involving ghee, oil, and spices. Pulao, on the other hand, is lighter and often lower in fats and calories. Both offer some protein if made with meats or legumes; however, Dum Biryani is typically more flavorful and nutrient-dense because of the layering and use of whole spices.

Data Sources & Scientific References