Biryani is a very famous and delicious dish prepared from rice, vegetables, meat and using different types of spices. We can make biryani a nutritious and healthy food using the best ingredients. However, if we eat biryani in excess, or made with high-calorie ingredients can lead to weight gain.

The contents of calories in biryani can be varied according to the variation of components in the recipe. For example, if we use sources of lean protein to cook biryani like fish, chicken, or vegetables the biryani will be low in calories. However, if we use fried ingredients or read meat in biryani, it will be high in calories.

special biryani

The portion size of biryani we take also has an important role to fix the contents of calories in biryani. On a regular basis using a high portion size of biryani causes weight gain. As in such cases, we are taking large amounts of calories in our diet.

Could biryani cause weight gain?

If you eat biryani alone, it will not lead to an increase in your weight. However, if the contents of calorie intake in your body are more than the needs of your body. In that case, extra calories are stored in the body in the form of fat. 

If you are daily involved in painstaking hard work then you can eat biryani in as much content as you wish. But if your daily work ae not too much then you should opt for a simple type of vegetable biryani. You should avoid eating rice recipe which contains large amounts of meat and oil.

To avoid gain in your weight, you should add biryani to your diet at a moderated level. You can add different vegetables, whole grains, and lean proteins along with biryani to your diet to make it healthy and balanced.

Calories content in biryani:

It depends on the ingredients and variations in the recipe method that how many calories are present in it. Generally speaking, this dish contains high contents of calories due to the presence of rice and the addition of oil-rich ingredients. The followings are the general calorie breakdown in one serving.

  • Chicken biryani (300grams)
  • Rice: 207 calories
  • Chicken: 231 calories
  • Ghee/oil: 120 calories
  • Onions: 20 calories
  • Tomatoes: 15calories
  • Spices: 5-10 calories
  • Nuts: 50-100 calories

The sum of all calories present per serving is about 650 to 700 calories. It is an estimation of the calorie content of the recipe and can be changed if the serving size of the recipe changes.

How much biryani we can eat in a day?

There is no particular set limit to eating biryani in a day. The amount of biryani you should eat in a day for maintaining health varies with body weight, gender, activity level, and age of the person. It all depends on the health condition of the person. 

If a person is already obese, he should avoid eating too much and should choose vegetable biryani.

biryani calories

Is it risky to eat too much biryani?

If a person likes biryani and starts to take it in large portions it may lead to deterioration of his health. Common problems of health due to overtaking of the rice recipe are high blood pressure, high cholesterol, and obesity. It is a universal truth that obesity is the mother of all diseases. In addition, if a person like too salty rice which has a high amount of sodium then such a person will get the risk of stroke and health diseases.

If cooking oils used in the recipe are rich in saturated fats, and cholesterol then it may also cause heart problems. So it is necessary to use low-cholesterol oil and high-quality high which is not high in saturated fats for proper health.

How can biryani make you healthy?

Biryani cooked by using healthy ingredients like vegetables, brown rice, and lean meats will be good for health. The use of particular spices like cumin, turmeric, and coriander has antioxidant and anti-inflammatory characteristics that make you healthy. 

If you love to eat healthy biryani, you can opt for the brown rice recipe. Similarly, the amount of salt and oil in the biryani recipe can also be managed. Using another side dish like salad can also be a healthier option.  Avoid using too many spices in the recipe to avoid acidity or any other disorder of the stomach or throat.

By following these suggestions while cooking the dish biryani can make you healthy.

Best time to eat biryani:

As there is not a fixed time to eat rice, as it depends on your hungry condition. When you feel hungry, you can enjoy a healthy biryani recipe. But as this dish is high in calories, it is suggested to eat it earlier in the day.  The best time to take a heavy meal like biryani is lunchtime, which allows you to digest it properly.

If you choose to consume a heavy meal at dinner time, then it will be difficult for you to digest it. This can result in bloating, indigestion, or disruption in sleep. It is also suggested by nutrition experts that high-calorie food should not be consumed during late night. It causes health problems like weight gain or acidity.

However, if you are planning to cook and enjoy this rice dish for dinner, then make sure to consume it in the evening. It is necessary to complement this dish with a light salad. But night time is not the best time to eat biryani.

Best combinations with biryani for good health:

Although biryani is very flavourful but to make it healthy you can pair many other dishes with it. This will make your meal more nutritious and well-balanced. Some best compliments that can be served with the this dish are here.

1. Raita and Bryani:

Raita is a side dish that is made with yogurt and is best suitable to pair with a biryani recipe. Raita enhances the flavor of the recipe when used with it. The spices that are added to the recipe are too hot and raita helps to lessen their heat. Raita adds a refreshing taste to the biryani.

2. Salad and biryani

Salad is commonly prepared by mixing green and other colorful healthy vegetables. Green cauliflower leaves, reddish, carrots, cucumber, tomatoes, and onions are commonly added to make a perfect salad. These are sources of vitamins, fiber, and antioxidants in the salad. If you add vinaigrette dressing for enhancing the flavor of the salad, it would be the best option.

3. Grilled vegetables

You can also combine this meal with roasted or grilled vegetables like bell peppers, zucchini, eggplant, etc. these are helpful to give a nice texture and smoky flavor to the dish. You can also serve dal made from lentils with the dish to make it healthy and tasteful.

4. Lentils 

Lentils are a good source of plant-based protein and can be cooked with spices and herbs to make a flavorful side dish. Dal, a lentil-based dish, is a popular side dish to serve.

5. Steamed vegetables

Steamed vegetables like carrots, cauliflower, and broccoli can also be paired with the recipe. These are used in steamed form to ensure fixing their nutrients and making the recipe more healthy. 

To eat a healthy and balanced meal make sure to pair any of the above side dishes with a biryani recipe. You should lass not use a large portion size of biryani to avoid any health problems.

How to make raita for biryani?

In raita yogurt is added which gives it a more creamy and delicious taste. The combination of biryani and raita is loved by most people. I also like these compliments very much. The easiest method to make perfect raita is as follows.

raita for biryani


  • Two cups of plain yogurt
  • One cup of grated cucumber
  • One cup peeled and grated carrot
  • One red chopped onion
  • One fourth cup chopped cilantro
  • Salt to taste
  • Black pepper to taste
  • Chopped tomatoes
  • Mint leaves


1.  Take a large bowl add the yogurt in it and whisk it to make a smooth texture.

2.  Then put the chopped onions, cucumber in chopped form, chopped cilantro, and grated carrot in the yogurt. Mix all the ingredients well. 

3. Then spread the black pepper and salt on the raita for flavor. 

4. Then put the raita in the fridge for 25- 30 minutes to chill it.

5. You can garnish the raita with chopped mint leaves and tomatoes. They will make the raita more impressive.

6. Raita is ready to serve as a side dish after chilling.

How to make a salad for biryani?

Some persons do not like raita due to its messy appearance and liquid nature. Salad is the best healthy option for such people to pair with biryani. It helps to balance the spicy flavor of your favorite rice dish.


  • One diced cucumber
  • One diced red tomato
  • One thinly sliced red onion
  • One-fourth cup chopped cilantro leaves
  • One tablespoon lemon juice
  • One red grated carrot
  • One sliced reddish


1.  Take a large sized bowl and add the diced  cucumber, sliced red onions, grated carrot, sliced reddish, chopped cilantro leaves, diced tomato and mix them gently.

2.  Sprinkle the lemon juice on the mixed vegetables. After that do the seasoning of salad with black pepper and salt.

3.  Then time comes to show your expertise means tossing the salad in order to mix all the vegetables with salt and black pepper for the best flavor.

4.  Make sure to not throw the vegetables while tossing them. You can mix them with a spoon gently if not an expert in tossing.

 5.  Keep the salad in the refrigerator for about 20 minutes to chill it.

6.  Salad is then ready to be served with biryani and enjoy it.