Calories in veg biryani
1 plate of veg biryani (302 g) has 527 calories, with 9.7 g of protein, 56.2 g of carbs and 28.7 g of fat. That's 175 calories per 100 g.
| Nutrition | 1 plate (302 g) | 100 g |
|---|---|---|
| Calories | 527 kcal | 175 kcal |
| Protein | 9.7 g | 3.2 g |
| Carbs | 56.2 g | 18.6 g |
| Fat | 28.7 g | 9.5 g |
| Fibre | 10 g | 3.3 g |
Figures are from the Indian Nutrient Databank (INDB), where it's listed as “Vegetable biryani/biriyani”. INDB works from home-cooked recipes, so a restaurant version will usually have more calories.
Is veg biryani good for a gym diet?
Not much protein: 1.8 g per 100 calories. Count it as energy and get your protein from dal, paneer or curd.
Most of its calories come from fat (50%), then carbs (43%) and protein (7%).
A gym meal usually aims for 25 g of protein or more, depending on your daily target. From this alone, that's 2.5 plates (about 1360 calories). The same 25 g from soya chunks is about 170 calories.
What's in it
Made with rice, cauliflower, green beans, green peas, tomatoes, carrots, potatoes, ginger, onions, milk and yogurt (curd), plus spices and cooking oil or ghee. Each extra teaspoon of oil or ghee adds about 44 calories, which is where home and restaurant versions differ most.
Logging veg biryani in GymSensei
Type or say “1 plate of veg biryani” and it's logged with the numbers above, no searching through lists. It also understands “biryani”.
Similar foods
| Food | Portion | Calories | Protein |
|---|---|---|---|
| Jeera rice | 1 plate (271 g) | 366 | 6.8 g |
| Rice | 1 plate (300 g) | 352 | 7.8 g |
| Roti | 1 roti (36 g) | 73 | 2.1 g |
| Aloo paratha | 1 paratha (93 g) | 191 | 3.4 g |
| Brown rice | 1 cup (195 g) | 240 | 4.7 g |
Updated . General fitness and nutrition guidance, not medical advice.
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