Biryani Calories & Nutrition

Biryani has 350 calories per 1 plate (140 kcal per 100 g)

Lunch Health Rating: 5/10 Best time: Lunch
350 kcal

Biryani Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Biryani broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
100 g 100 g 140 kcal 6 g 18 g 4.8 g
1 katori 150 g 210 kcal 9 g 27 g 7.2 g
1 plate standard 250 g 350 kcal 15 g 45 g 12 g
2 katori 300 g 420 kcal 18 g 54 g 14.4 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
Nutrition Facts — Biryani (per 1 plate)
Nutrient Per serving Per 100 g % DV*
Calories 350 kcal 140 kcal 18%
Protein 15 g 6 g 30%
Carbohydrates 45 g 18 g 15%
Fat 12 g 4.8 g 18%
Fiber 1.5 g 0.6 g 6%
Sugar 2 g 0.8 g 4%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 15 g · 17%
Carbs 45 g · 52%
Fat 12 g · 31%
Burn it off

Minutes of activity to burn 350 kcal (70 kg adult):

Brisk walking 75 min
Cycling 50 min
Running 38 min
Yoga 100 min

Is Biryani good for weight loss?

Best kept occasional

Biryani carries roughly 140 kcal per 100 g, which is moderate for an everyday Indian food. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Is Biryani good for muscle gain?

Mainly an energy food

Biryani provides about 6 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 4.3 g of protein per 100 kcal, so it is a reasonable way to hit a protein target. Pair it with a dedicated protein source — dal, curd, paneer, eggs, soya or chicken — rather than relying on it for muscle growth.

Health tips for eating Biryani

Choose chicken over mutton for less fat. Control portion to 1 plate. Pair with raita for better digestion. Remove excess oil layer.

About Biryani

Layered rice dish with spiced meat/vegetables. Aromatic and flavorful but calorie-dense due to rice, oil, and meat combination.

Frequently asked questions about Biryani

1 plate (250 g) contains approximately 350 calories, along with 15 g protein, 45 g carbohydrates and 12 g fat.

100 g of Biryani contains about 140 calories, 6 g protein, 18 g carbs and 4.8 g fat.

2 katori works out to roughly 420 calories and 18 g of protein in total.

Best kept occasional. Biryani carries roughly 140 kcal per 100 g, which is moderate for an everyday Indian food. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Biryani contains about 6 g of protein per 100 g, which is considered low for Indian foods. Pair it with dal, curd, paneer or eggs to lift the protein content of the meal.

Biryani provides roughly 18 g of carbohydrates and 0.8 g of sugar per 100 g. That is a moderate carbohydrate load for a typical serving. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Biryani is best eaten at lunch.

For a 70 kg adult, burning the roughly 350 calories in 1 plate biryani takes brisk walking for about 75 minutes, or cycling for about 50 minutes, or running for about 38 minutes, or yoga for about 100 minutes.

Compare Biryani with other foods

Biryani vs Rajma Biryani vs Dal Biryani vs Rice Biryani vs Mutton Biryani Biryani vs Plain Pulao

Similar foods in Lunch

Rajma

165 kcal

Dal

120 kcal

Rice

180 kcal

Mutton Biryani

477 kcal

Plain Pulao

210 kcal

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 29 August 2026

This page is for general information only and is not medical advice. See our disclaimer.