How many calories are in 100 gm biryani rice?

October 30, 2025 •

4 min read

While 100 grams of cooked plain basmati rice contains approximately 130 calories, the calorie count for 100 gm biryani rice is significantly higher, largely due to the rich ingredients and cooking methods used.

Quick Summary

The calorie content of 100g biryani rice varies widely based on preparation, but is considerably more than plain rice due to added fats and ingredients.

Key Points

Variable Calories: The calorie count for 100 gm biryani rice is not fixed and varies based on preparation methods and ingredients.
Fat is a Key Factor: The addition of ghee or oil during cooking significantly increases the caloric content of the rice, often pushing it well over 200 kcal per 100g.
Higher than Plain Rice: Prepared biryani rice has a higher calorie density compared to 100g of plain cooked rice, which is around 130 kcal.
Healthier Swaps: Opting for brown rice, using less oil, and adding more vegetables are effective ways to reduce calories.
Portion Control Matters: As with any calorie-dense food, managing portion size is crucial for fitting biryani into a healthy diet.
Nutrient-Dense Dish: Beyond calories, biryani can offer a balanced mix of carbs, proteins, and vitamins, especially when prepared with lean meats and vegetables.
Flavour with Spices: Many of the spices used in biryani, like turmeric and cumin, offer health benefits such as antioxidant and anti-inflammatory properties.

The Calorie Equation for Biryani Rice

Unlike plain boiled rice, which is essentially just carbohydrates and water, biryani rice is part of a complex, layered dish. The true calorie count for biryani rice is not a single number but a variable figure dependent on numerous factors in its preparation. The standard 100-gram serving can range from approximately 130-150 kcal if minimally prepared with spices and stock, to over 200 kcal or more when cooked with a generous amount of ghee or oil. Understanding this variability is key for anyone monitoring their intake.

The Role of Cooking Fat: Ghee and Oil

One of the most significant contributors to the increased calorie count in biryani rice is the fat used during cooking. Biryani is traditionally prepared by layering ingredients and slow-cooking them, often with ample amounts of ghee, which is clarified butter, or vegetable oil. A single tablespoon of oil or ghee contains about 120 calories. Even if the oil is used for frying onions or marinating the protein, a large portion of it is absorbed by the rice. A more generous application of ghee or oil, common in richer recipes, can dramatically elevate the final calorie count of the rice portion.

Additional Ingredients and Their Caloric Impact

While we focus on the rice, other components of the biryani mix into and influence the rice's nutritional profile. Small amounts of fried onions, nuts, or rich sauces from the marinated meat or vegetables can cling to the rice grains. These additions introduce extra calories from fats and sugars. For example, garnishes like fried onions can add 50-100 calories per quarter cup, directly impacting the final value of the rice portion. This makes isolating the exact calorie count of just the biryani rice a complex, almost impossible task for a home-cooked dish.

Comparison: Biryani Rice vs. Plain Cooked Rice

To illustrate the difference, here is a comparison table for a 100g serving.


Nutrient Breakdown	Plain Cooked Basmati Rice (approx.)	Prepared Biryani Rice (approx.)
Calories	120-130 kcal	150-220+ kcal (variable)
Carbohydrates	~28g	~25-30g
Fat	~0.3g	2-10+g
Protein	~2.7g	3-5+g

This table highlights how the preparation method for biryani, especially the added fat, is the main differentiator in terms of calories. The inclusion of fats also affects the macronutrient ratio, making biryani rice less carb-dominant than its plain boiled counterpart.

Tips for a Healthier Biryani Rice

For those who love biryani but want to manage their calorie intake, several modifications can be made without sacrificing flavor:

Reduce the oil/ghee: Use cooking spray or a minimal amount of a heart-healthy oil like olive oil instead of excessive ghee.
Choose brown basmati rice: Switching from white to brown rice increases fiber content and can help with weight management. A 100g serving of cooked brown rice has fewer calories (around 112 kcal).
Add more vegetables: Incorporating a generous amount of vegetables increases fiber and volume, making the dish more filling and nutritious.
Select leaner protein: If preparing a meat biryani, opt for lean cuts of chicken or fish instead of fattier meats like mutton.
Control portion sizes: Use a smaller plate and practice mindful eating. Even a high-calorie dish can fit into a balanced diet when portions are managed.

Nutritional Benefits Beyond Calories

Biryani is not just about calories; it also offers nutritional benefits. The spices commonly used, such as cumin, turmeric, and ginger, contain antioxidants and anti-inflammatory properties. When prepared with lean proteins and plenty of vegetables, biryani provides a balanced meal with carbohydrates for energy, protein for muscle support, and essential vitamins and minerals. For a weight-conscious version, making a brown rice biryani with lean protein and lots of vegetables can be a nutritious and satisfying meal.

Conclusion

To answer the question, "How many calories are in 100 gm biryani rice?", the value is not fixed but rather a range that starts from around 150 kcal and can increase significantly with richer preparations. The key takeaway is that the preparation method, particularly the amount of fat used, is the main determinant of the calorie count. For a healthier version, simple ingredient swaps and mindful portion control can transform a decadent dish into a more balanced meal that still delivers on flavor. Understanding the components allows for informed choices that support both taste and health goals.

For further reading on making a lighter version of this classic dish, consider exploring healthier recipes online. For example, a brown rice biryani recipe can be an excellent resource for making a delicious, lower-calorie alternative. By being aware of the ingredients and preparation, you can enjoy the aromatic and flavorful experience of biryani while staying on track with your nutritional needs.

Frequently Asked Questions

Plain rice, typically prepared with just water, is lower in calories and fat than biryani rice. Biryani rice is cooked with fats like ghee or oil and other rich ingredients, which increases its calorie count.

To reduce the calories, you can use less oil or ghee, incorporate brown rice instead of white, and increase the amount of low-calorie vegetables in the dish.

Yes, biryani made with brown rice can be lower in calories, as 100g of cooked brown rice has fewer calories than white rice (~112 kcal vs ~130 kcal) and is higher in fiber.

The calorie count per 100g can vary. For example, a small cup (100g) of vegetable biryani might be around 103 kcal, while chicken biryani could be around 140 kcal, depending on preparation.

No, the aromatic spices used in biryani, such as cumin, turmeric, and cardamom, contribute a negligible amount of calories. Their primary role is flavor enhancement and health benefits from their antioxidant properties.

While 100g is a reference amount for nutritional information, a typical serving size of biryani is often larger. A medium cup (around 200g) is a more common portion.

The fat content in 100g of biryani rice varies widely based on preparation. It can range from a few grams to over 10 grams, depending on the amount of oil or ghee used.