Egg biryani

Dinner

Item Rating: 69/100

1 serving (250 grams) contains 350 calories, 12.0 grams of protein, 10.0 grams of fat, and 45.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		330.2
% Daily Value*
Total Fat		9.4 g	12%
	Saturated Fat	2.8 g	14%
	Polyunsaturated Fat	0 g
Cholesterol		141.5 mg	47%
Sodium		566.0 mg	24%
Total Carbohydrates		42.5 g	15%
	Dietary Fiber	1.9 g	6%
	Sugars	2.8 g
protein		11.3 g	22%
Vitamin D		37.7 mcg	188%
Calcium		56.6 mg	4%
Iron		2.4 mg	13%
Potassium		188.7 mg	4%

* 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: 84 cal (28.2%)

Protein: 45 cal (15.1%)

Carbs: 170 cal (56.7%)

About Egg biryani

Egg biryani is a flavorful one-pot dish originating from South Asian cuisine, specifically Indian cuisine, known for its aromatic spices and rich taste. It combines boiled or fried eggs with fragrant basmati rice, onions, tomatoes, yogurt, and a medley of spices such as turmeric, cumin, coriander, and garam masala. Egg biryani is nutritionally balanced, offering a good source of protein from eggs, carbohydrates from rice, and essential vitamins and minerals from spices and vegetables. Depending on preparation methods, it can also be moderate in fats derived from cooking oils or butter used during preparation.

Health Benefits

• Rich in protein: Eggs provide high-quality protein (6 grams per large egg) essential for muscle repair and maintenance.
• Supports eye health: Eggs are high in lutein and zeaxanthin, antioxidants shown to reduce the risk of macular degeneration.
• Good source of selenium: Helps support immunity and thyroid function, with one egg offering approximately 22% of the daily recommended intake.
• Contains B vitamins: Biryani typically contains eggs, which are rich in vitamin B12, essential for brain health and energy metabolism.
• Provides essential minerals: Using basmati rice and spices like turmeric adds magnesium and manganese, benefiting bone health and antioxidant capacity.

Dietary Considerations

Allergens: Contains egg, dairy (yogurt), spices (e.g., turmeric, chili powder)

Suitable for: Vegetarian diet (if no meat stock is used), gluten-free diet (if all ingredients used are naturally gluten-free)

Not suitable for: Vegan diet, egg allergy

Selection and Storage

Store leftover egg biryani in an airtight container in the refrigerator for up to 3 days. Reheat thoroughly before consuming, ensuring it reaches an internal temperature of 165°F (74°C).

Common Questions About Egg biryani Nutrition

Is Egg Biryani high in protein?

Egg Biryani is moderately high in protein, primarily due to the eggs. A single serving of Egg Biryani typically contains about 12–15 grams of protein, depending on the number of eggs used. The rice provides some additional protein, though it is not as significant as the egg contribution.

Can I eat Egg Biryani on a keto diet?

Egg Biryani is not suitable for a keto diet because the dish traditionally contains rice, which is high in carbohydrates. A standard serving can have 40–50 grams of carbs, making it incompatible with the keto diet. However, it can be modified by substituting cauliflower rice or using low-carb alternatives.

What are the health benefits and concerns of eating Egg Biryani?

Egg Biryani provides essential nutrients such as protein from eggs and B vitamins from rice, and the spices used contribute antioxidants. However, it can be high in calories, sodium, and fats, especially if prepared with a lot of oil or ghee, which may concern individuals watching their weight or managing cholesterol levels.

What is the ideal portion size for Egg Biryani?

For a balanced meal, an ideal portion size of Egg Biryani is approximately 1 to 1.5 cups (200–250 grams). This amount provides a reasonable balance of carbs, protein, and fats without exceeding daily caloric needs. Pairing it with a salad or yogurt can enhance nutritional value.

How does Egg Biryani compare to Chicken Biryani in terms of nutrition?

Egg Biryani is typically lower in fat and calories compared to Chicken Biryani, as chicken can add additional fat depending on the cut used. On average, Egg Biryani might have around 300–400 calories per serving, while Chicken Biryani could range between 400–450 calories. Egg Biryani is also a better option for vegetarians who consume eggs.

Data Sources & Scientific References