Egg fried rice vs veg biryani: calories and protein compared
Short answer: for fat loss pick egg fried rice; for muscle gain egg fried rice does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Egg fried rice | Veg biryani |
|---|---|---|
| Serving | 1 plate | 1 plate |
| Calories | 507 kcal | 401 kcal |
| Protein | 20 g | 8 g |
| Carbs | 59 g | 65 g |
| Fat | 20 g | 11 g |
| Protein per 100 kcal | 3.9 g | 2 g |
| Calories from fat | 36% | 26% |
What the numbers say
- Egg fried rice has 106 kcal more a serving than veg biryani. One serving of egg fried rice has the calories of about 1.3 servings of veg biryani.
- Egg fried rice has more protein: 20 g vs 8 g.
- For protein per calorie, egg fried rice wins with 3.9 g per 100 kcal.
- They suit different diets: egg fried rice is eggetarian and veg biryani is vegetarian.
Which to pick
- Losing fat: Egg fried rice, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Egg fried rice, 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.