Egg biryani vs veg fried rice: calories and protein compared
Short answer: for fat loss pick egg biryani; for muscle gain egg biryani does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Egg biryani | Veg fried rice |
|---|---|---|
| Serving | 1 plate | 1 plate |
| Calories | 524 kcal | 377 kcal |
| Protein | 20 g | 7 g |
| Carbs | 63 g | 61 g |
| Fat | 21 g | 10 g |
| Protein per 100 kcal | 3.8 g | 1.9 g |
| Calories from fat | 37% | 24% |
What the numbers say
- Egg biryani has 147 kcal more a serving than veg fried rice. One serving of egg biryani has the calories of about 1.4 servings of veg fried rice.
- Egg biryani has more protein: 20 g vs 7 g.
- For protein per calorie, egg biryani wins with 3.8 g per 100 kcal.
- They suit different diets: egg biryani is eggetarian and veg fried rice is vegan.
Which to pick
- Losing fat: Egg biryani, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Egg 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.