Chicken biryani vs chicken fried rice: calories and protein compared
Short answer: for fat loss pick chicken fried rice; for muscle gain chicken biryani does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Chicken biryani | Chicken fried rice |
|---|---|---|
| Serving | 1 plate | 1 plate |
| Calories | 561 kcal | 471 kcal |
| Protein | 26 g | 24 g |
| Carbs | 62 g | 59 g |
| Fat | 23 g | 14 g |
| Protein per 100 kcal | 4.6 g | 5 g |
| Calories from fat | 37% | 27% |
What the numbers say
- Chicken biryani has 90 kcal more a serving than chicken fried rice. One serving of chicken biryani has the calories of about 1.2 servings of chicken fried rice.
- Chicken biryani has more protein: 26 g vs 24 g.
- For protein per calorie, chicken fried rice wins with 5 g per 100 kcal.
Which to pick
- Losing fat: Chicken fried rice, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Chicken biryani, because it brings more protein a serving.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.