1 serving (300 grams) contains 450 calories, 12.0 grams of protein, 15.0 grams of fat, and 50.0 grams of carbohydrates.
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Nutrition Information
Calories |
354.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.8 g | 15% | |
| Saturated Fat | 6.3 g | 31% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 15.7 mg | 5% | |
| Sodium | 472.4 mg | 20% | |
| Total Carbohydrates | 39.4 g | 14% | |
| Dietary Fiber | 2.4 g | 8% | |
| Sugars | 3.1 g | ||
| protein | 9.4 g | 18% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 196.9 mg | 15% | |
| 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
Source of Calories
About Paneer biryani
Paneer Biryani is a flavorful, aromatic rice-based dish originating from the Indian subcontinent. It combines basmati rice with paneer (Indian cottage cheese), a variety of spices, and optional vegetables. Paneer, the protein-rich centerpiece of this dish, is made from curdled milk, making it a vegetarian-friendly source of high-quality protein. Paneer Biryani is moderately calorie-dense due to the use of oil or ghee and rice, but it also offers a good balance of macronutrients. It provides carbohydrates from rice, protein from paneer, and fats from cooking oils, alongside vitamins and minerals like calcium, B-vitamins, and magnesium.
Health Benefits
- Rich in protein: Paneer provides high-quality casein protein, essential for muscle repair and growth.
- High in calcium: One serving offers significant calcium, supporting strong bones and healthy teeth.
- Boosts immune health: Spices like turmeric and ginger in Biryani have anti-inflammatory and antioxidant properties.
- Good source of energy: The basmati rice provides complex carbohydrates for sustained energy release.
- Supports heart health: Spices like cloves and cardamom may help regulate blood sugar and improve heart health.
Dietary Considerations
Selection and Storage
Refrigerate leftovers in an airtight container for up to 2-3 days. Reheat gently to preserve texture and flavor.
Common Questions About Paneer biryani Nutrition
Is Paneer Biryani high in protein?
Paneer Biryani contains a moderate amount of protein due to the paneer, which has approximately 18-20 grams of protein per 100 grams. However, the overall protein content in the dish depends on the quantity of paneer used per serving, as well as other ingredients like rice and vegetables, which contribute minimal protein.
Can I eat Paneer Biryani on a keto diet?
Paneer Biryani is not traditionally keto-friendly because it is made with rice, which is high in carbohydrates. However, you can modify it to be keto-friendly by replacing rice with cauliflower rice and ensuring no high-carb ingredients are added.
What are the health benefits or concerns with eating Paneer Biryani?
Paneer Biryani can be a good source of protein and calcium, thanks to the paneer, and also provides vitamins and minerals if made with fresh vegetables. However, it typically contains a significant amount of calories and fats due to the use of ghee, paneer, and rice, and may not be suitable for those aiming for weight loss or individuals with high cholesterol if consumed frequently.
What is a recommended serving size for Paneer Biryani?
A standard serving size for Paneer Biryani is approximately one cup (200-250 grams), which can provide around 300-450 calories depending on how it is prepared. Pairing it with a side of salad or yogurt can make for a more balanced meal.
How does Paneer Biryani compare to Vegetable Biryani in terms of nutrition?
Paneer Biryani is higher in protein and fats than Vegetable Biryani due to the addition of paneer, which contributes significant amounts of protein (18 grams per 100 grams) and fats (20-25 grams per 100 grams). Vegetable Biryani tends to be lower in calories and fats while offering higher dietary fiber due to a larger amount of vegetables.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
