Chicken biryani vs egg fried rice: which is healthier?
They are about equally nutrient-dense: chicken biryani scores 29/100 and egg fried rice 30/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Chicken biryani
160 kcal per 100 g. 1 plate: 350 g
Egg fried rice
162 kcal per 100 g. 1 plate: 300 g
Which to pick for your goal
- Fewer caloriesAbout even160 vs 162 kcal per 100 g
- More proteinChicken biryani8.4 vs 4.5 g per 100 g
- More fiberAbout even0.7 vs 0.9 g per 100 g
- Less sugarEgg fried rice1.1 vs 0.2 g per 100 g
- More potassiumChicken biryani157 vs 96 mg per 100 g
- Less saturated fatEgg fried rice1.6 vs 0.8 g per 100 g
Nutrition side by side
| Nutrient | Chicken biryani, 100 g | Egg fried rice, 100 g | Chicken biryani, 350 g | Egg fried rice, 300 g |
|---|---|---|---|---|
| Calories | 160 kcal | 162 kcal | 560 kcal | 486 kcal |
| Protein | 8.4 g | 4.5 g | 29 g | 13 g |
| Carbohydrates | 17 g | 25 g | 61 g | 74 g |
| Sugars | 1.1 g | 0.2 g | 4 g | 0.5 g |
| Fiber | 0.7 g | 0.9 g | 2.5 g | 2.8 g |
| Fat | 6 g | 4.9 g | 21 g | 15 g |
| Saturated fat | 1.6 g | 0.8 g | 5.8 g | 2.3 g |
| Vitamin C | 3 mg | 2.1 mg | 10 mg | 6.4 mg |
| Vitamin A | 11 µg | 91 µg | 37 µg | 274 µg |
| Potassium | 157 mg | 96 mg | 549 mg | 287 mg |
| Iron | 1.4 mg | 0.7 mg | 4.9 mg | 2.1 mg |
| Calcium | 29 mg | 24 mg | 101 mg | 71 mg |
| Magnesium | 17 mg | 14 mg | 60 mg | 41 mg |
| Sodium | 261 mg | 212 mg | 912 mg | 635 mg |
Last updated . Scores use the HowHealthyIs Score method.