Chicken biryani vs plain rice: calories and protein compared
Short answer: for fat loss pick chicken biryani; 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 | Plain rice |
|---|---|---|
| Serving | 1 plate | 1 katori · 150 g |
| Calories | 561 kcal | 195 kcal |
| Protein | 26 g | 5 g |
| Carbs | 62 g | 42 g |
| Fat | 23 g | 0 g |
| Protein per 100 kcal | 4.6 g | 2.3 g |
| Calories from fat | 37% | 0% |
What the numbers say
- Chicken biryani has 366 kcal more a serving than plain rice. One serving of chicken biryani has the calories of about 2.9 servings of plain rice.
- Chicken biryani has more protein: 26 g vs 5 g.
- For protein per calorie, chicken biryani wins with 4.6 g per 100 kcal.
- They suit different diets: chicken biryani is non-veg and plain rice is vegan.
Which to pick
- Losing fat: Chicken biryani, 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.