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Spiced rice, prawns, Indian cuisine
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Prawn Biryani (220 g) has 352 calories. That works out to 160 calories per 100 g. It contains 48.4 g of carbs, 18.7 g of protein, 9.2 g of fat and 2.6 g of fiber. Its 35.2 µg of Selenium covers 64% of the Daily Value. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 220 g
352
KCAL / 220G
Carbs
48.4g
· 18% DV
Protein
18.7g
· 37% DV
Fat
9.2g
· 12% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 21% · Fat 24%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 352 kcal | |
| Total fat | 9.2 g | 12% |
| Saturated fat | 2.42 g | 12% |
| Trans fat | 0 g | |
| Sodium | 748 mg | 33% |
| Total carbohydrate | 48.4 g | 18% |
| Fiber | 2.6 g | 9% |
| Protein | 18.7 g | 37% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 352 kcal |
| 100 g | 100 g | 160 kcal |
| 1 serving (small) | 140 g | 224 kcal |
| 1 cup (medium) | 180 g | 288 kcal |
| 1 cup (large) | 220 g | 352 kcal |
| 1 serving (large) | 320 g | 512 kcal |
| 1 piece (jumbo) | 320 g | 512 kcal |
| 1 pack (large) | 400 g | 640 kcal |
Calculated from 160 calories per 100 g.
Prawn Biryani is a spiced rice dish made with prawns, commonly associated with Indian cuisine. It often combines long-grain rice with aromatics and layered spices, though the exact ingredients and cooking method vary between regional and home recipes.
Prawn Biryani is made by cooking seasoned rice and prawns together, often in layers. Part-cook the rice first, prepare the prawns with aromatics and spices, then finish them together so the rice absorbs flavor without the prawns becoming tough.
Basmati is the classic choice for Prawn Biryani because its long grains stay distinct and carry the spices well. Rinse the rice before cooking, and avoid stirring it too much once it is layered with the prawns.
Prawn Biryani is usually more richly spiced and may be cooked in layers, while prawn pulao is often made by cooking rice and ingredients together in a more straightforward way. Recipes differ, but biryani typically has more pronounced spice layers.
Add the prawns late in the Prawn Biryani cooking process and avoid prolonged heat. Prawns cook quickly, so starting them alongside uncooked rice can leave them overdone by the time the rice is ready.
Yes, you can make Prawn Biryani with frozen prawns. Thaw them safely in the refrigerator, drain away excess liquid, and pat them dry before adding them so they do not water down the spiced masala.
Prawn Biryani can be made with raw prawns that cook in the masala, or with prawns briefly cooked before layering. Either way, add them at a stage that lets them cook through without staying on the heat longer than necessary.
Prawn Biryani pairs well with raita, a cooling yogurt-based side, and a crisp salad. A squeeze of lemon can brighten the rich spices, while pickles add a sharper, more traditional contrast.
Yes, Prawn Biryani can be reheated if it has been chilled promptly and stored covered in the refrigerator. Heat it until steaming throughout, adding a small splash of water if the rice has dried out, and avoid reheating it repeatedly.
Prawn Biryani can be mild or hot; the amount of fresh chili or chili powder determines much of its heat. If you are cooking it at home, reduce the chili and serve extra separately so everyone can adjust their portion.
Vitamins
B12
1.32µg · 55% DV
B3
3.74mg · 23% DV
B1
0.2mg · 17% DV
B5
0.77mg · 15% DV
Minerals
Selenium
35µg · 64% DV
Phosphorus
242mg · 35% DV
Sodium
748mg · 33% DV
Copper
0.2mg · 22% DV
Potassium ⭐
374mg · 11% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 352 calories in 1 serving (medium) (220 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Prawn Biryani is a spiced rice dish from the Indian subcontinent, made with prawns and fragrant rice, often layered or cooked together with onions, herbs and a blend of spices. Recipes vary across regions and households, with some using a yoghurt-based marinade and others building flavour with tomatoes or fried onions.
The rice is aromatic and tender, while the prawns add a delicate, savoury bite. It is commonly served as a main course, often alongside cooling yoghurt, raita or a simple salad. In the UK and elsewhere, it is familiar from South Asian restaurants and takeaway menus; at home, you can pair it with extra vegetables or use less oil for a lighter plate. It provides 8.5 g of protein per 100 g.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
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.
No known major allergens
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
SATURATED
2.42g
MONOUNSATURATED
2.64g
POLYUNSATURATED
0.88g
Omega 6:3 ratio 0.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.