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Biryani Rice Calories
Spiced, aromatic rice, often with vegetables or meat
CALORIES
GI
POTASSIUM
FIBER
Biryani Rice Nutrition Facts
Selected: 100 g
170
KCAL / 100G
Carbs
31.5g
· 75%
Protein
3.2g
· 8%
Fat
3.2g
· 17%
Fiber
1.6g
Biryani Rice Vitamins & Minerals
Vitamins
B3
1.2mg · 8% DV
B1
0.08mg · 7% DV
B5
0.3mg · 6% DV
Biotin
1.5µg · 5% DV
Minerals
Zinc
1mg · 9% DV
Sodium
210mg · 9% DV
Selenium
4µg · 7% DV
Iron
1mg · 6% DV
Biryani Rice Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Biryani Rice 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 Rice Contain Allergens?
No known major allergens
Which Diets Is Biryani Rice Good For?
Vegan
— Not suitable
Vegetarian
✓ 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 Rice Fat Profile
SATURATED
0.7g
MONOUNSATURATED
1.1g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
Foods Similar to Biryani Rice
Biryani Rice — Frequently Asked Questions
Can biryani rice be made ahead and reheated later?
Yes, as long as it is cooled promptly and stored in the fridge, it can be reheated later. Rice dishes should not be left at room temperature for long because of food safety concerns.
Can you freeze biryani rice?
Yes, it freezes well in airtight portions. Reheat it until piping hot all the way through for the best texture and safer serving.
Is biryani rice better before or after a workout?
Because it is carb-based, it can work before exercise for energy or after exercise to help refill glycogen stores. Pairing it with a protein source such as yogurt, eggs, lentils, or chicken makes the meal more balanced.
How can I make biryani rice more filling?
Add protein- and fiber-rich sides such as chickpeas, lentils, chicken, yogurt, or plenty of vegetables. That usually makes it more satisfying than eating rice on its own.
Why can biryani rice feel heavier than plain rice?
It is often cooked with oil, spices, and rich accompaniments, so it may feel more substantial than plain boiled rice. Large portions and late-night eating can make that effect more noticeable.
Does spicy biryani rice always upset the stomach?
No, spices do not affect everyone the same way. But people with reflux, gastritis, or a sensitive stomach may tolerate milder, less oily versions better.
Is biryani rice suitable for children?
It can be, especially when made less spicy and not overly salty. Serving it with yogurt and vegetables can help create a more balanced meal.
What goes well with biryani rice?
Yogurt-based sides, salad, eggs, chicken, and legumes are all common pairings. They complement the flavor and improve the overall protein and fiber balance of the meal.
Is it okay to eat biryani rice late at night?
It can be, but a large or oily portion may feel heavy for some people. A smaller serving with a lighter side is usually easier to tolerate in the evening.
Who should be more careful with biryani rice?
People monitoring blood sugar, those watching portion size, and anyone with digestive sensitivity may want to be more mindful. As a processed rice-based dish, the portion, added fat, and side dishes can change its overall impact a lot.
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Nutrition data compiled from USDA FoodData Central and scientific sources.