Calories in vegetable biryani by serving
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup | 172 g | 187 kcal | 3.3 g | 30.8 g | 5.5 g |
| 300 g (a plate) | 300 g* | 327 kcal | 5.8 g | 53.7 g | 9.6 g |
| 100 g | 100 g | 109 kcal | 1.9 g | 17.9 g | 3.2 g |
* Calculated from USDA's per-100 g values. Other weights are USDA's own portion sizes.
What's in USDA's veg biryani
USDA's vegetable biryani is rice with potato, carrot, peas, tomato and onion, cooked in butter.
Per 100 g it also has 1.2 g of fiber.
What changes the number at home
- As with chicken biryani, restaurant versions often use more ghee or oil. Each teaspoon of ghee adds about 41 kcal.
- Paneer or soy chunks in the biryani add protein that USDA's recipe doesn't have.
- Fried onions on top add more fat.
Making veg biryani a steadier meal
- A 300 g plate has 53.7 g of carbs, 3.6 g of fiber and only 5.8 g of protein. Raita adds protein (5.7 g in 150 g of curd), and a side of dal, rajma or chole adds fiber and protein together. Trials that added pulses like these to people's diets improved blood-sugar control.1
- Add a kachumber salad of cucumber, onion and tomato. Fiber slows how fast a meal raises blood sugar.2
- Eat the salad and raita first and the rice after. In a small study of adults with type 2 diabetes, eating a meal's vegetables and protein before its carbs led to a lower blood-sugar rise than eating the carbs first.3
- Take a short walk afterwards. In trials, breaking up sitting with short, light walks lowered blood sugar after meals compared with staying seated.4
General information, not medical advice. If you manage diabetes or another condition, follow your care team's guidance.
How NutriPixel logs veg biryani
Photograph your plate and NutriPixel lists veg biryani as its own item, counted by the bowl, with fractions for a half bowl. Adjust the portion before you log it, or type it, like 1 bowl veg biryani
.
See how NutriPixel handles a whole plate on the Indian food calorie counter page, or browse calories in other Indian foods.
Sources
Values from USDA FoodData Central (FNDDS 2021–2023, published October 2024), which is in the public domain. Weights marked * are calculated by NutriPixel from USDA's per-100 g values; the rest are USDA's own portion weights. Numbers are rounded.
- USDA FoodData Central: “Biryani with vegetables” (FDC ID 2708985)
- USDA ARS: Food and Nutrient Database for Dietary Studies (FNDDS)
Research behind the tips
- Sievenpiper JL et al. Effect of non-oil-seed pulses on glycaemic control: a systematic review and meta-analysis. Diabetologia 2009;52:1479–95
- Jenkins DJ et al. Dietary fibres, fibre analogues, and glucose tolerance: importance of viscosity. BMJ 1978;1:1392–4
- Shukla AP et al. Food order has a significant impact on postprandial glucose and insulin levels. Diabetes Care 2015;38:e98–9
- Buffey AJ et al. The acute effects of interrupting prolonged sitting time with standing and light-intensity walking. Sports Med 2022;52:1765–87