How many calories does one plate of chicken biryani contain?

October 31, 2025 •

4 min read

An average medium plate of chicken biryani, weighing around 300g, can contain anywhere from 400 to 700 calories, but this can fluctuate dramatically based on the cooking method and ingredients used. Understanding how many calories does one plate of chicken biryani contain is key for those who are health-conscious or monitoring their nutritional intake. The precise calorie count is influenced by variables such as the amount of oil or ghee, the cut of chicken, and additional toppings.

Quick Summary

The calorie count of a plate of chicken biryani varies widely, influenced by portion size, ingredients like oil and chicken cut, and preparation style. Homemade versions can be lighter, while restaurant dishes are often higher in calories due to richer ingredients. This article details the caloric breakdown and provides tips for creating a healthier, lower-calorie biryani.

Key Points

Variable Calorie Count: A plate of chicken biryani can range from 400 to 700 calories, largely depending on portion size and preparation style.
High-Calorie Ingredients: Excess oil, ghee, fried onions, and certain chicken cuts significantly increase the total calorie content.
Homemade vs. Restaurant: Homemade versions are generally lower in calories due to less fat and better portion control compared to restaurant biryanis.
Protein Source: Chicken, particularly lean, skinless breast, provides high-quality protein, which contributes to muscle recovery and satiety.
Healthier Modifications: Reducing oil, using lean meat, and adding more vegetables can lower the calorie count while maintaining flavor.
Nutrient-Dense Spices: The spices in biryani offer antioxidant and anti-inflammatory properties that can aid digestion and boost immunity.
Portion Control is Key: To manage weight, it is crucial to control portion size and consume biryani in moderation.
Complements for Balance: Serving biryani with a side of raita or salad adds fiber and can enhance its nutritional value.

Decoding the Calories in Chicken Biryani

Chicken biryani, a beloved and aromatic one-pot meal, is a fusion of rice, chicken, and a complex array of spices. While it is a satisfying dish, its calorie content is not static and can be influenced by several factors. For those monitoring their diet, it's important to understand what makes a plate of chicken biryani a lighter or heavier meal.

The Caloric Breakdown: A Component-by-Component Look

The total calorie count of a plate of chicken biryani is the sum of its parts. Each major ingredient contributes significantly to the final nutritional profile:

Rice (Carbohydrates): As the primary component, basmati rice is a significant source of carbohydrates. One cup of cooked basmati rice alone can contain over 200 calories. The total amount of rice served on a plate heavily influences the overall calorie intake.
Chicken (Protein & Fat): The type and cut of chicken are crucial. Lean, skinless chicken breast offers high protein with less fat. In contrast, using bone-in chicken or fatty cuts will increase the fat and calorie content. A typical 150g serving of chicken in a biryani can contribute around 250 calories and 27g of protein.
Ghee or Oil (Fats): Biryani is often known for its rich texture, which comes from the generous use of oil or ghee. Each tablespoon of ghee can add approximately 120 calories. Restaurant and commercial biryanis often use significantly more oil to achieve a richer taste, inflating the calorie count.
Toppings and Garnishes (Extra Calories): Extras like fried onions, nuts, potatoes, and boiled eggs are common additions that can increase calories by another 100-300 kcal per serving. While they enhance flavor, they also contribute to the dish's density.

A Tale of Two Biryanis: Homemade vs. Restaurant


Feature	Homemade Biryani	Restaurant Biryani
Calorie Range	~400–550 kcal (for a 300g serving)	~500–1000+ kcal (for a 300g+ serving)
Ingredients	Often uses leaner chicken cuts and less oil or ghee.	Tends to use more oil, ghee, and sometimes fattier cuts of meat for a richer taste.
Portion Size	Generally smaller and more controlled portions.	Often comes in very generous, larger-than-average servings.
Nutritional Control	High degree of control over fat and sodium content.	Lower control; can be high in saturated fat and sodium.
Flavor Enhancers	Relies on fresh spices and yogurt for flavor.	May include heavy marinades, creams, and larger quantities of fried garnishes.

Healthier Ways to Enjoy Chicken Biryani

For those who love biryani but are mindful of their health, several modifications can significantly reduce the calorie count without sacrificing flavor.

Use Leaner Protein: Opt for boneless, skinless chicken breast instead of fattier cuts. The marinade can be kept flavorful using low-fat yogurt and spices without adding extra oil.
Reduce Fat: Decrease the amount of oil or ghee used for cooking. For a richer flavor, use a moderate amount of healthier oil alternatives like olive oil. Non-stick cookware can also help minimize the need for excess fat.
Portion Control: Practice mindfulness regarding portion sizes. A single katori or 1-cup serving of biryani is a reasonable portion size for a meal.
Add Vegetables: Incorporating more fiber-rich vegetables like carrots, peas, or spinach can increase the volume and nutritional density of the dish while lowering the overall calorie count per serving.
Choose Healthier Garnishes: Rather than fried onions, use air-fried onions or simply use fresh cilantro and mint. Serve with a side of raita (yogurt with cucumber) or a fresh salad to add fiber and probiotics.

Spices and Health Benefits

Beyond just the calories, the spices used in biryani offer a range of health benefits. Ingredients such as turmeric, cumin, and ginger have antioxidant and anti-inflammatory properties. Turmeric, containing curcumin, is known for its anti-inflammatory effects, while ginger can aid digestion and reduce nausea. This array of spices means that a moderately consumed, well-prepared biryani can be a nutrient-dense meal.

Conclusion

Determining exactly how many calories a plate of chicken biryani contains depends on several key variables, with the average range being approximately 400 to 700 calories for a typical 300g serving. The preparation method, choice of ingredients, and portion size are all significant factors. By opting for a homemade version with leaner cuts of chicken, less oil, and more vegetables, it is entirely possible to enjoy this flavorful dish as a balanced and nutritious part of your diet. As with any food, moderation is key to maintaining a healthy lifestyle while indulging in your favorite meals. For a deeper understanding of food preparation and nutrition, consider consulting a registered dietitian or nutritionist for personalized advice.

Disclaimer: This information is for general guidance and educational purposes only. Individual calorie needs and nutritional profiles vary. It is not intended as medical advice. For specific dietary recommendations, consult a healthcare professional.
Healthline: Calories in Rice

Frequently Asked Questions

A standard, medium-sized plate (approximately 300g) of chicken biryani typically contains between 400 and 700 calories, with the exact number varying based on ingredients and cooking method.

Yes, adding more ghee or oil significantly increases the calorie count. One tablespoon of ghee alone contains about 120 calories.

Yes, homemade chicken biryani is generally healthier. It allows for better control over ingredients, enabling the use of less oil, leaner chicken, and fewer high-calorie toppings.

To reduce calories, use lean, skinless chicken breast, minimize the amount of cooking oil or ghee, add more vegetables, and control your portion size.

The main sources of calories are the rice (carbohydrates) and the fat from cooking oil or ghee. Toppings like fried onions and potatoes also contribute.

Yes, you can include chicken biryani in a diet, but it should be consumed in moderation and with smart modifications. Opt for a smaller portion and pair it with a low-fat side like raita or salad to balance your meal.

While the type of rice can have a minor effect, the cooking method and added fats have a much more significant impact on the overall calorie count. Brown rice is a healthier option with more fiber, but portion control is still the most important factor.

Chicken biryani offers high-quality protein from the chicken and carbohydrates from the rice. The spices used, such as turmeric and cumin, also provide antioxidant and anti-inflammatory properties.