Chicken biryani = 180 cal/100g, 1 plate (300g) = 550 cal. Mutton biryani adds 50-100 cal. Learn rice-to-meat ratios & low-calorie tips.
Biryani is the crown jewel of South Asian cuisine – but those layers of rice, meat, and oil add up fast. Here's exactly how many calories are in every serving size.
| Serving Size | Chicken Biryani | Mutton Biryani | Vegetable Biryani |
|---|---|---|---|
| 100g (small bowl) | 170–190 cal | 200–230 cal | 150–170 cal |
| 1 cup (200g) | 340–380 cal | 400–460 cal | 300–340 cal |
| 1 plate (300g restaurant) | 550–650 cal | 650–750 cal | 450–550 cal |
| 1 full hand (500g) | 900–1,100 cal | 1,100–1,300 cal | 750–900 cal |
The bottom line: A standard restaurant plate of chicken biryani (300g rice + meat + oil) contains 550–650 calories. Mutton biryani is higher due to more fat.
• Basmati rice (200g cooked) – 260 cal
• Chicken (100g boneless) – 165 cal (skinless)
• Oil/ghee (1.5 tbsp) – 180 cal
• Yogurt, spices, onions – 50 cal
• Same rice + spices – 310 cal
• Mutton (100g, with fat) – 250 cal
• Oil/ghee – 180 cal
• Yogurt, spices – 50 cal
• Extra oil/ghee – up to 3 tbsp per plate (+90 cal per tbsp)
• Fried onions – soaked in oil (+50-80 cal)
• Larger portions – 350-400g per plate instead of 300g
• Bone-in meat – harder to measure; fat from marrow adds 50-100 cal
| Dish (300g serving) | Calories |
|---|---|
| Plain basmati rice | 390 cal |
| Chicken biryani | 550 cal |
| Mutton biryani | 650 cal |
| Fried rice (egg) | 500 cal |
| Daal chawal (rice + lentils) | 350 cal |
| Veg pulao | 400 cal |
Key insight: Daal chawal has 200 fewer calories than chicken biryani because it uses less oil and no heavy meat fat.
1. Use less oil – reduce from 3 tbsp to 1.5 tbsp (save 135 cal per plate)
2. Remove chicken skin – save 30-50 cal per serving
3. Increase meat-to-rice ratio – more protein, fewer empty carbs
4. Avoid extra raita – 2 tbsp raita adds 40-50 cal
5. Limit portion to 1 cup (200g) – eat with salad or raita to feel full
A standard restaurant plate (300g) of chicken biryani has 550–650 calories. Home-cooked versions can be 450–550 calories with less oil.
100g of chicken biryani (about a small bowl) contains 170–190 calories. Mutton biryani has 200–230 calories per 100g.
In moderation, yes. A 300g portion of chicken biryani (550 cal) can fit into a 1,500-calorie diet. But avoid large portions, extra oil, and mutton versions.
A 300g plate of mutton biryani has 650–750 calories, about 100-150 more than chicken biryani due to higher fat content in mutton.
1 cup (200g) of chicken biryani has 340–380 calories – a reasonable lunch portion when paired with salad.
Vegetable biryani (150–170 cal per 100g) has the fewest. Chicken biryani is next. Mutton biryani has the most calories.
Homemade chicken biryani (using 1.5 tbsp oil per 300g plate) has 450–500 calories. Restaurant versions often exceed 650 calories due to extra oil and larger portions.
Traditional biryani is high in carbs (45g per 300g serving). For low-carb, try cauliflower rice biryani or eat only the meat and vegetables.
Digital Kitchen Scale (SF-400) on Daraz PK