How healthy is chicken biryani?
Is chicken biryani healthy? Yes, in moderate portions. Chicken biryani scores 29/100 on the HowHealthyIs Score: 100 g provides 160 kcal, 8.4 g protein and 1.4 mg iron. Chicken biryani layers spiced chicken with basmati rice, fried onions and ghee: a complete one-pot meal with good protein, though most of it is white rice and the fat adds up quickly. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Chicken biryani ranks higher than 29% of them.
Counts in favor (% daily value per 100 kcal)
- Protein10%
- Iron5%
- Vitamin E3%
- Magnesium3%
- Potassium2%
- Vitamin C2%
- Fiber2%
- Calcium1%
- Vitamin A1%
Counts against
- Saturated fat5%
- Added sugars0%
- Sodium7%
Raw NRF9.3: 29 minus 12 = 16. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in chicken biryani?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 160 kcal | 560 kcal | |
| Protein | 8.4 g | 29 g | 59% |
| Carbohydrates | 17 g | 61 g | 22% |
| Fiber | 0.7 g | 2.5 g | 9% |
| Sugars | 1.1 g | 4 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 6 g | 21 g | 27% |
| Saturated fat | 1.6 g | 5.8 g | 29% |
| Omega-3 fats | 0.3 g | 1 g | |
| Vitamins | |||
| Vitamin A | 11 µg | 37 µg | 4% |
| Vitamin C | 3 mg | 10 mg | 12% |
| Vitamin D | <0.1 µg | <0.1 µg | 0% |
| Vitamin E | 0.7 mg | 2.4 mg | 16% |
| Vitamin K | 4.8 µg | 17 µg | 14% |
| Vitamin B12 | 0.2 µg | 0.8 µg | 34% |
| Folate | 78 µg | 273 µg | 68% |
| Minerals | |||
| Calcium | 29 mg | 101 mg | 8% |
| Iron | 1.4 mg | 4.9 mg | 27% |
| Potassium | 157 mg | 549 mg | 12% |
| Magnesium | 17 mg | 60 mg | 14% |
| Zinc | 0.8 mg | 2.9 mg | 27% |
| Sodium | 261 mg | 912 mg | 40% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard chicken biryani?
We estimate chicken biryani from this standard recipe (serves 6, about 2150 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Modeled with long-grain white rice for basmati.
| Ingredient | Amount |
|---|---|
| Basmati rice | 400 g |
| Water, absorbed by the rice | 700 g |
| Chicken thighs | 700 g |
| Plain yogurt | 200 g |
| 3 onions, fried | 300 g |
| Oil for frying the onions | 60 g |
| Ghee | 30 g |
| Garlic | 15 g |
| Ginger | 15 g |
| 2 green chilies | 10 g |
| Chili powder | 4 g |
| Turmeric | 2 g |
| Cumin | 3 g |
| Cardamom | 1 g |
| Cinnamon | 1 g |
| Cloves | 0.5 g |
| Bay leaf | 0.5 g |
| Saffron | 0.1 g |
| Mint | 10 g |
| Fresh coriander | 10 g |
| Lemon juice | 15 g |
| Salt | 12 g |
Why is chicken biryani good for you?
- 273 µg folate in 1 plate, 68% of the daily value. Folate contributes to normal blood formation.
- 29 g protein in 1 plate, 59% of the daily value. Protein contributes to the maintenance of muscle mass.
- 0.8 µg vitamin B12 in 1 plate, 34% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
Good ways to use it
- A festive one-pot meal served with raita and a salad
- Keeping portions to one plate with a vegetable side
What should you watch out for?
- Plates are often very large and the rice is cooked with plenty of ghee and oil.
- Mostly refined white rice, so it is low in fiber unless served with vegetables.
Which dishes score higher?
Other dishes with more nutrition per calorie. Variety matters more than picking one winner.