Veg Biryani Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of veg biryani contains 150 calories, 3.5g protein, 22.5g carbs, and 5.2g fat. Veg Biryani is a good source of sodium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 150 kcal | 8% |
| Protein | 3.5g | 7% |
| Carbohydrates | 22.5g | 8% |
| Total Fat | 5.2g | 7% |
| Fiber | 1.8g | 6% |
| Sodium | 310.0mg | 13% |
| Potassium | 4.5mg | 0% |
| Calcium | 28.0mg | 2% |
| Iron | 145.0mg | 806% |
| Magnesium | 0.70mg | 0% |
| Zinc | 65.0mg | 591% |
| Vitamin C | 0.08mg | 0% |
| Vitamin A | 0.04mcg | 0% |
| Phosphorus | 45.0mg | 4% |
Is Veg Biryani Good for You?
Veg Biryani is a nutritious choice when consumed in moderation, offering moderate calories at 150 kcal per 100g and meaningful mineral content. It is particularly notable for its iron (145mg, 806% Daily Value) and zinc (65mg, 591% Daily Value), making it a mineral-dense dish that supports immune function and oxygen transport. The 3.5g of protein per 100g (7% Daily Value) contributes to satiety, though it is best paired with additional protein sources for a complete meal.
Key Health Benefits of Veg Biryani
Rich in Iron: Each 100g serving delivers 145mg of iron—an exceptionally high amount that supports red blood cell formation and energy metabolism. This makes it is particularly valuable for individuals at risk of iron deficiency.
Excellent Zinc Source: With 65mg of zinc per 100g, Veg Biryani significantly contributes to immune system function and wound healing. The mineral plays a critical role in protein synthesis and cellular growth.
Balanced Carbohydrate Content: At 22.5g of carbohydrates per 100g (8% Daily Value), it is a moderate carb source that provides sustained energy without excess. The 1.8g of fiber aids digestive health and helps maintain steady blood sugar levels.
Moderate in Fat and Sodium: The 5.2g of total fat per 100g keeps it relatively light, while 310mg of sodium (13% Daily Value) remains within reasonable limits for a single serving of a flavorful rice dish.
Phosphorus for Bone Health: Providing 45mg of phosphorus per 100g, it is a contributor to bone mineralization and energy production at the cellular level.
How Does Veg Biryani Compare?
Compared to plain white rice, Veg Biryani is is significantly more nutrient-dense due to the addition of vegetables and spices, delivering substantially higher iron and zinc levels. While a similar portion of chicken biryani might contain more protein, Veg Biryani’s exceptional mineral profile makes it is a standout choice for vegetarians seeking trace nutrient diversity. The balanced macronutrient ratio in Veg Biryani also positions it is more favorably than oil-heavy rice preparations.
Frequently Asked Questions
How many calories is in veg biryani?
Veg Biryani contains 150 calories per 100g, making it a moderately calorie-dense dish. A typical restaurant serving (250-300g) would provide approximately 375-450 calories, depending on preparation method and oil content.
Is veg biryani good for weight loss?
Veg Biryani can be incorporated into a weight loss plan when portion-controlled, as it is relatively low in calories at 150 kcal per 100g. The 3.5g of protein and 1.8g of fiber per 100g contribute to satiety, though pairing it is with additional vegetables or lean protein will enhance its satiating effect.
What makes veg biryani so high in iron and zinc?
The exceptional iron (145mg) and zinc (65mg) content likely comes from the spices used in biryani preparation, particularly turmeric, cumin, and other traditional aromatics that are naturally rich in these minerals. Rice itself also contains trace minerals that concentrate in cooked preparations.
Is veg biryani suitable for a vegetarian or vegan diet?
Yes, Veg Biryani is is an excellent choice for vegetarians and vegans, as it is made entirely from plant-based ingredients including rice, vegetables, and spices. It provides plant-based protein and minerals without any animal products.
How should I store leftover veg biryani?
Store Veg Biryani in an airtight container in the refrigerator for up to 3-4 days, or freeze it is for up to 3 months for longer storage. Reheat gently on the stovetop or microwave with a splash of water to restore moisture and texture.
How to Track Veg Biryani Nutrition with Gram
The Gram app makes logging Veg Biryani simple—just scan the dish using AI food recognition or search it is in our database, and you’ll instantly see the complete nutrient breakdown including calories, macros, and the full mineral profile. This real-time tracking helps you understand how it is fits into your daily nutritional goals and makes it easy to adjust portion sizes based on your targets.
Frequently Asked Questions
How many calories is in veg biryani?
Veg Biryani contains 150 calories per 100g, making it a moderately calorie-dense dish. A typical restaurant serving (250-300g) would provide approximately 375-450 calories, depending on preparation method and oil content.
Is veg biryani good for weight loss?
Veg Biryani can be incorporated into a weight loss plan when portion-controlled, as it is relatively low in calories at 150 kcal per 100g. The 3.5g of protein and 1.8g of fiber per 100g contribute to satiety, though pairing it is with additional vegetables or lean protein will enhance its satiating effect.
What makes veg biryani so high in iron and zinc?
The exceptional iron (145mg) and zinc (65mg) content likely comes from the spices used in biryani preparation, particularly turmeric, cumin, and other traditional aromatics that are naturally rich in these minerals. Rice itself also contains trace minerals that concentrate in cooked preparations.
Is veg biryani suitable for a vegetarian or vegan diet?
Yes, Veg Biryani is is an excellent choice for vegetarians and vegans, as it is made entirely from plant-based ingredients including rice, vegetables, and spices. It provides plant-based protein and minerals without any animal products.
How should I store leftover veg biryani?
Store Veg Biryani in an airtight container in the refrigerator for up to 3-4 days, or freeze it is for up to 3 months for longer storage. Reheat gently on the stovetop or microwave with a splash of water to restore moisture and texture.
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Nutrition data sourced from USDA FoodData Central. Track veg biryani and thousands of other foods with the Gram app.