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Biryani Calories
Biryani
CALORIES
GI
POTASSIUM
FIBER
Biryani Nutrition Facts
Selected: 100 g
180
KCAL / 100G
Carbs
25.5g
· 57%
Protein
5.2g
· 12%
Fat
6.2g
· 31%
Fiber
1.5g
Biryani Vitamins & Minerals
Vitamins
B3
1.8mg · 11% DV
B1
0.09mg · 8% DV
B6
0.13mg · 8% DV
B5
0.35mg · 7% DV
Minerals
Sodium
330mg · 14% DV
Selenium
6µg · 11% DV
Zinc
1mg · 9% DV
Phosphorus
62mg · 9% DV
Biryani Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Biryani Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Biryani Contain Allergens?
Contains these allergens:
Which Diets Is Biryani Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Biryani Fat Profile
SATURATED
1.7g
MONOUNSATURATED
2.1g
POLYUNSATURATED
1g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
Foods Similar to Biryani
Biryani — Frequently Asked Questions
Can biryani count as a complete meal on its own?
Often yes, because it usually combines rice with added fat and a protein such as chicken, meat, or yogurt-based components. For a more balanced plate, pair it with salad, vegetables, or a yogurt side.
Is biryani better before or after a workout?
Because it is rice-based, it can provide useful energy a few hours before training. If it is made rich or oily, it may feel heavy right before exercise, so many people tolerate it better after training or earlier in the day.
How should leftover biryani be stored?
Cool it promptly and refrigerate it rather than leaving it at room temperature for long. Rice dishes should be kept in a sealed container and eaten within a short time for food safety.
Can biryani be frozen?
Yes, it freezes well in portion-sized airtight containers. Reheat it thoroughly after thawing, and avoid repeated freezing and thawing because that reduces both quality and safety.
Why does biryani sometimes turn out dry or mushy?
The texture depends on water ratio, rice soaking, and resting time after cooking. Too much stirring can break the grains and make it mushy, while too little moisture can leave it dry.
How can I make biryani lighter?
Use less oil or butter, choose leaner protein, and keep rich add-ins moderate. Serving it with salad or yogurt instead of fried sides can also make the meal feel lighter.
Is biryani heavier than plain rice?
Usually yes, because it is typically cooked with more fat, spices, and extra ingredients than plain rice. That richer composition can make it more filling but also harder for some people to digest.
Is biryani okay to eat at night?
It can be, but a large or very spicy portion late in the evening may worsen indigestion or reflux in sensitive people. A smaller serving is often more comfortable at night.
Who should be careful with biryani?
People with gluten or dairy allergies should be cautious because those allergens are listed for this food. Those who are sensitive to spicy or rich meals may also prefer smaller portions.
What goes well with biryani?
Yogurt-based sides, fresh salad, pickles, or light vegetable dishes pair well with its strong flavor. These sides can balance the meal and make portion control easier.
Have another question about Biryani?
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Nutrition data compiled from USDA FoodData Central and scientific sources.