1 serving (172 grams) contains 187 calories, 3.3 grams of protein, 5.5 grams of fat, and 30.8 grams of carbohydrates.
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Nutrition Information
Calories |
187.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.5 g | 7% | |
| Saturated Fat | 2.9 g | 14% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 15.5 mg | 5% | |
| Sodium | 304.4 mg | 13% | |
| Total Carbohydrates | 30.8 g | 11% | |
| Dietary Fiber | 2.1 g | 7% | |
| Sugars | 2.0 g | ||
| protein | 3.3 g | 6% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 29.2 mg | 2% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 177.2 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
Source of Calories
About Vegetable biryani
Vegetable Biryani is a fragrant and flavorful one-pot rice dish originating from the Indian subcontinent. It is a staple of South Asian cuisine, made by layering fragrant basmati rice with a mixture of vegetables, spices, and herbs, often accompanied by yogurt or raita. This dish is rich in carbohydrates from the rice, fiber from the vegetables, and contains various micronutrients depending on the vegetable mix. Common ingredients like carrots, peas, beans, and cauliflower contribute to its nutrient profile, which includes vitamins A, C, and K, as well as minerals like potassium and magnesium. Traditionally cooked with aromatics such as turmeric, cumin, and cardamom, Vegetable Biryani offers a blend of antioxidants and anti-inflammatory compounds, making it both a nutritious and satisfying meal choice when prepared with limited oil and no artificial additives.
Health Benefits
- Rich in dietary fiber from vegetables like peas and beans, supporting digestion and gut health.
- High in vitamin C from vegetables such as tomatoes and peppers, boosting immune function and skin health.
- Contains antioxidants like curcumin from turmeric and phytonutrients from spices, aiding in reducing inflammation and protecting cells from damage.
- Provides potassium from carrots and green beans, which helps regulate blood pressure and maintain heart health.
- Delivers plant-based protein from legumes like peas, supporting muscle repair and overall energy needs.
Dietary Considerations
Selection and Storage
Store Vegetable Biryani in an airtight container in the refrigerator for up to 3 days. Reheat thoroughly before consuming to preserve quality and flavor.
Common Questions About Vegetable biryani Nutrition
Is Vegetable Biryani high in protein?
Vegetable Biryani is not particularly high in protein as its primary ingredients are rice and vegetables. A typical serving (1 cup) contains around 6-8 grams of protein, depending on the specific vegetables used and if any protein-rich ingredients like tofu or paneer are added.
Can I eat Vegetable Biryani on a keto diet?
Vegetable Biryani is not suitable for a keto diet due to its high carbohydrate content from rice. A typical serving can contain 40-45 grams of carbs, which exceeds the limit for most keto meal plans. However, cauliflower rice can be used as a substitute for a lower-carb version.
What are the health benefits of Vegetable Biryani?
Vegetable Biryani can provide vitamins, minerals, and dietary fiber from the vegetables, promoting digestion and supporting overall health. However, it may be high in calories, sodium, and fats depending on the cooking methods and added ingredients like oil or cream.
What is a recommended serving size for Vegetable Biryani?
A reasonable serving size for Vegetable Biryani is about 1 cup (approximately 200-250 grams). This portion typically contains around 200-300 calories depending on the preparation. It's important to complement it with a side salad or protein source for balanced nutrition.
How does Vegetable Biryani compare to other rice-based dishes?
Compared to plain rice dishes, Vegetable Biryani offers more flavor and nutrients due to the addition of vegetables and spices. However, it tends to be higher in calories and fat due to cooking oil and potential accompaniments. For a healthier alternative, consider reducing oil or using whole-grain brown rice.
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.
- USDA FoodData - Vegetable biryani DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
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.
