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Rice dishes · 7 varieties featured

Biryani

Layered rice and meat or vegetables, cooked in many regional styles. Compare each variety's weight-management rating, calories per serving and where to find it

The short answer

Across the 7 varieties of biryani we compare, a serving has about 482 to 867 kcal: Lucknowi (Awadhi) biryani (mutton) is the lightest (about 482 kcal for 1 plate, about 330 g) and Thalassery biryani (chicken) the heaviest (about 867 kcal for 1 plate, about 470 g). For weight management, Egg biryani, Lucknowi (Awadhi) biryani (mutton) and Prawn biryani rate highest (2.5/5, moderate fit), judged on calories per gram, protein and fibre for the calories, and the size of a regular serving.

Reviewed by Deepu Oommen on 6 Nov 2026 · How we review

Biryani

Average weight-management rating

2.0 / 5Rated 2 out of 5. Limited fit for weight management

Average of the 7 varieties, rounded to the nearest half star. Varieties range from 2.0 to 2.5.

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Calories per serving
482 to 867 kcal
Best for weight management
Egg biryani, Lucknowi (Awadhi) biryani (mutton) and Prawn biryani · 2.5/5
Lightest
Lucknowi (Awadhi) biryani (mutton) · 482 kcal
Varieties compared
7

How many calories are in biryani?

Calories per serving, lowest first
VarietyCaloriesFor weight management
Lucknowi (Awadhi) biryani (mutton)1 plate (about 330 g)482 kcal2.5/5Moderate fit
Egg biryani1 plate (about 560 g)711 kcal2.5/5Moderate fit
Prawn biryani1 plate (about 610 g)734 kcal2.5/5Moderate fit
Vegetable biryani1 plate (about 500 g)780 kcal2.0/5Limited fit
Ambur biryani (mutton)1 plate (about 530 g)798 kcal2.0/5Limited fit
Hyderabadi dum biryani (chicken)1 plate (about 520 g)831 kcal2.0/5Limited fit
Thalassery biryani (chicken)1 plate (about 470 g)867 kcal2.0/5Limited fit

Which biryani is best for weight management?

  • Egg biryani

    Egg biryani

    Across India

    Also in:Egg dishes

    2.5 / 5Rated 2.5 out of 5. Moderate fit for weight management
    How this is worked out
    Calories per gram (35%)
    1.27 kcal · 80/100
    Protein per 100 kcal (25%)
    3.1 g · 31/100
    Fibre per 100 kcal (20%)
    0.8 g · 26/100
    Portion (20%)
    711 of 550 kcal (main meal) · 21/100
    Per 100 g
    126.9 kcal · P 3.9 g · C 18.6 g · F 3.9 g

    Score 45.2 of 100 = 2.5 stars. Calculated from a standard recipe using IFCT 2017 (ICMR-NIN) and USDA FoodData Central values. Source: Recipe: Swasthi's Recipes, Egg Biryani, 2017.

    711 kcal

    1 plate (about 560 g)

    About 2 hr 15 min of brisk walking uses similar energy

    Find near you
  • Lucknowi (Awadhi) biryani (mutton)

    Lucknowi (Awadhi) biryani (mutton)

    Lucknow, Uttar Pradesh

    Also in:Mutton dishes

    2.5 / 5Rated 2.5 out of 5. Moderate fit for weight management
    How this is worked out
    Calories per gram (35%)
    1.46 kcal · 75/100
    Protein per 100 kcal (25%)
    3.6 g · 36/100
    Fibre per 100 kcal (20%)
    0.8 g · 25/100
    Portion (20%)
    482 of 550 kcal (main meal) · 62/100
    Per 100 g
    146.2 kcal · P 5.3 g · C 17 g · F 6.2 g

    Score 52.7 of 100 = 2.5 stars. Calculated from a standard recipe using IFCT 2017 (ICMR-NIN) and USDA FoodData Central values. Source: Recipe: The Lucknow Cookbook (Aleph Book Company), Mutton Biryani, 2017.

    482 kcal

    1 plate (about 330 g)

    About 1 hr 30 min of brisk walking uses similar energy

    Find near you
  • Prawn biryani

    Prawn biryani

    Coastal India

    2.5 / 5Rated 2.5 out of 5. Moderate fit for weight management
    How this is worked out
    Calories per gram (35%)
    1.20 kcal · 82/100
    Protein per 100 kcal (25%)
    3.6 g · 37/100
    Fibre per 100 kcal (20%)
    1.3 g · 42/100
    Portion (20%)
    734 of 550 kcal (main meal) · 16/100
    Per 100 g
    120.4 kcal · P 4.4 g · C 16.4 g · F 4 g

    Score 49.5 of 100 = 2.5 stars. Calculated from a standard recipe using IFCT 2017 (ICMR-NIN) and USDA FoodData Central values. Source: Recipe: Sanjeev Kapoor, Prawn Biryani (SK Khazana).

    734 kcal

    1 plate (about 610 g)

    About 2 hr 20 min of brisk walking uses similar energy

    Find near you
  • Ambur biryani (mutton)

    Ambur biryani (mutton)

    Ambur and Vaniyambadi, Tamil Nadu

    Also in:Mutton dishes

    2.0 / 5Rated 2 out of 5. Limited fit for weight management
    How this is worked out
    Calories per gram (35%)
    1.50 kcal · 73/100
    Protein per 100 kcal (25%)
    5.1 g · 51/100
    Fibre per 100 kcal (20%)
    0.8 g · 27/100
    Portion (20%)
    798 of 550 kcal (main meal) · 5/100
    Per 100 g
    150.5 kcal · P 7.7 g · C 16.9 g · F 5.7 g

    Score 44.8 of 100 = 2.0 stars. Calculated from a standard recipe using IFCT 2017 (ICMR-NIN) and USDA FoodData Central values. Source: Recipe: Sanjeev Kapoor, Ambur Biryani, 2017.

    798 kcal

    1 plate (about 530 g)

    About 2 hr 30 min of brisk walking uses similar energy

    Find near you
  • Hyderabadi dum biryani (chicken)

    Hyderabadi dum biryani (chicken)

    Hyderabad, Telangana

    Also in:Chicken dishes

    2.0 / 5Rated 2 out of 5. Limited fit for weight management
    How this is worked out
    Calories per gram (35%)
    1.60 kcal · 71/100
    Protein per 100 kcal (25%)
    4.3 g · 43/100
    Fibre per 100 kcal (20%)
    0.6 g · 21/100
    Portion (20%)
    831 of 550 kcal (main meal) · 0/100
    Per 100 g
    159.9 kcal · P 6.8 g · C 18.4 g · F 6.5 g

    Score 39.5 of 100 = 2.0 stars. Calculated from a standard recipe using IFCT 2017 (ICMR-NIN) and USDA FoodData Central values. Source: Recipe: Swasthi's Recipes, Chicken Dum Biryani, 2017.

    831 kcal

    1 plate (about 520 g)

    About 2 hr 40 min of brisk walking uses similar energy

    Find near you
  • Thalassery biryani (chicken)

    Thalassery biryani (chicken)

    Thalassery, Kerala (Malabar coast)

    Also in:Chicken dishesMalabar dishes

    2.0 / 5Rated 2 out of 5. Limited fit for weight management
    How this is worked out
    Calories per gram (35%)
    1.84 kcal · 63/100
    Protein per 100 kcal (25%)
    3.7 g · 37/100
    Fibre per 100 kcal (20%)
    0.7 g · 22/100
    Portion (20%)
    867 of 550 kcal (main meal) · 0/100
    Per 100 g
    184.4 kcal · P 6.8 g · C 19.9 g · F 8.5 g

    Score 35.8 of 100 = 2.0 stars. Calculated from a standard recipe using IFCT 2017 (ICMR-NIN) and USDA FoodData Central values. Source: Recipe: Swasthi's Recipes, Thalassery biryani (Malabar biriyani), 2017.

    867 kcal

    1 plate (about 470 g)

    About 2 hr 45 min of brisk walking uses similar energy

    Find near you
  • Vegetable biryani

    Vegetable biryani

    Across India

    2.0 / 5Rated 2 out of 5. Limited fit for weight management
    How this is worked out
    Calories per gram (35%)
    1.56 kcal · 72/100
    Protein per 100 kcal (25%)
    2.0 g · 20/100
    Fibre per 100 kcal (20%)
    1.8 g · 60/100
    Portion (20%)
    780 of 550 kcal (main meal) · 8/100
    Per 100 g
    156 kcal · P 3.1 g · C 21.1 g · F 6.4 g

    Score 43.7 of 100 = 2.0 stars. Calculated from a standard recipe using IFCT 2017 (ICMR-NIN) and USDA FoodData Central values. Source: Recipe: Sanjeev Kapoor, Vegetable Hyderabadi Biryani.

    780 kcal

    1 plate (about 500 g)

    About 2 hr 30 min of brisk walking uses similar energy

    Find near you

Walking times are for a 70 kg adult at a brisk pace (about 5.6 km/h). Enter your weight in How much should I eat? to make them yours.

Walking energy: Compendium of Physical Activities, 2011. Calories are estimates; restaurant portions vary. Ratings scored on 2026-11-06.

Is biryani good for weight management?

On average, the 7 varieties of biryani we compare rate 2.0/5 (limited fit) for weight management, but they differ a lot. Egg biryani, Lucknowi (Awadhi) biryani (mutton) and Prawn biryani are the better everyday choices; Vegetable biryani (2.0/5, limited fit) is better kept to a smaller portion or an occasional meal. Adding vegetables, dal or curd on the side and keeping to one serving matters as much as which variety you pick.

Common questions about biryani

How many calories are in biryani?

About 482 to 867 kcal per serving, depending on the variety. Lucknowi (Awadhi) biryani (mutton) is the lightest and Thalassery biryani (chicken) the heaviest.

Which biryani has the fewest calories?

Lucknowi (Awadhi) biryani (mutton), with about 482 kcal for 1 plate, about 330 g.

Which biryani is best for weight management?

Egg biryani, Lucknowi (Awadhi) biryani (mutton) and Prawn biryani rate highest at 2.5/5, moderate fit. Ratings combine calories per gram, protein and fibre per 100 kcal, and the size of a regular serving, each scored against fixed limits.

How much walking uses the energy in a serving of biryani?

For a 70 kg adult walking briskly, about 1 hr 30 min for Lucknowi (Awadhi) biryani (mutton) and 2 hr 45 min for Thalassery biryani (chicken).

Is biryani bad for weight management?

Not on its own. Portion size matters most: a smaller plate with raita and salad, or a variety with more vegetables or lean protein, fits a weight-management diet better than a large plate of mutton biryani.

About these ratings

Each rating combines four things, each scored from 0 to 100 against fixed limits: calories per gram (35%), protein per 100 kcal (25%), fibre per 100 kcal (20%), and the size of a regular serving compared with what that kind of dish should provide in a meal (20%). More than 15 g of added sugar in a serving caps the rating at 2 stars. A higher rating does not mean a dish causes weight loss. See the methodology for the formula.