Puliyogare vs veg biryani: calories and protein compared
Short answer: for fat loss pick puliyogare; for muscle gain veg biryani does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Puliyogare | Veg biryani |
|---|---|---|
| Serving | 1 katori · 180 g | 1 plate |
| Calories | 324 kcal | 401 kcal |
| Protein | 7 g | 8 g |
| Carbs | 45 g | 65 g |
| Fat | 13 g | 11 g |
| Protein per 100 kcal | 2.2 g | 2 g |
| Calories from fat | 36% | 26% |
What the numbers say
- Veg biryani has 77 kcal more a serving than puliyogare. One serving of veg biryani has the calories of about 1.2 servings of puliyogare.
- Protein is about the same (7 vs 8 g).
- For protein per calorie, puliyogare wins with 2.2 g per 100 kcal.
- They suit different diets: puliyogare is vegan and veg biryani is vegetarian.
Which to pick
- Losing fat: Puliyogare, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Veg 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.