Egg fried rice vs mutton biryani: calories and protein compared
Short answer: for fat loss pick mutton biryani; for muscle gain mutton biryani does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Egg fried rice | Mutton biryani |
|---|---|---|
| Serving | 1 plate | 1 plate |
| Calories | 507 kcal | 575 kcal |
| Protein | 20 g | 26 g |
| Carbs | 59 g | 62 g |
| Fat | 20 g | 24 g |
| Protein per 100 kcal | 3.9 g | 4.5 g |
| Calories from fat | 36% | 38% |
What the numbers say
- Mutton biryani has 68 kcal more a serving than egg fried rice. One serving of mutton biryani has the calories of about 1.1 servings of egg fried rice.
- Mutton biryani has more protein: 26 g vs 20 g.
- For protein per calorie, mutton biryani wins with 4.5 g per 100 kcal.
- They suit different diets: egg fried rice is eggetarian and mutton biryani is non-veg.
Which to pick
- Losing fat: Mutton biryani, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Mutton 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.