How much protein is in 350 gm of chicken biryani? A comprehensive nutritional guide

October 31, 2025 •

3 min read

According to nutritional data from commercial products, a 350 gm portion of chicken biryani typically contains between 23 and 34 grams of protein, though this can vary significantly. In this guide, we will analyze precisely how much protein is in 350 gm of chicken biryani, exploring the factors that influence its nutritional composition.

Quick Summary

An examination of the protein content in a 350 gram serving of chicken biryani. It discusses the key ingredients and preparation methods that cause variations in the final protein count, and offers actionable tips for creating a high-protein version.

Key Points

Variable Protein Content: The protein in 350 gm of chicken biryani typically ranges from 23 to 34 grams, but this is highly dependent on the recipe and ingredients used.
Chicken Cut Matters: Using lean, boneless chicken breast will result in a higher protein count than using fattier chicken thighs.
Ratio is Key: A higher chicken-to-rice ratio in your biryani will directly increase the protein content per serving.
Strategic Additions: Incorporating extra protein sources like hard-boiled eggs, lentils, or paneer is an effective way to boost the meal's nutritional value.
Healthier Cooking Methods: Minimizing the use of oil or ghee and opting for leaner ingredients can help lower fat content while keeping protein high.
Consider Carbohydrate Source: Replacing some or all of the white rice with alternatives like quinoa can increase the overall protein and fiber in the dish.

The Core Nutritional Components of Chicken Biryani

Chicken biryani is a complex dish with a wide array of ingredients, making its nutritional profile highly variable. The two main components contributing to protein are, unsurprisingly, the chicken and the yogurt used for marination. However, the type of chicken, the ratio of meat to rice, and the cooking method all play significant roles in the final count.

Factors Influencing Protein in 350 gm of Biryani

Several elements contribute to the protein amount found in a 350 gm portion of chicken biryani:

Chicken Cut: Using boneless chicken breast, known for its high protein-to-fat ratio, will yield a higher protein count than using fattier chicken thighs with skin.
Chicken-to-Rice Ratio: A biryani with a generous portion of chicken will be much higher in protein than one that is mostly rice. The protein content can range from around 16.5g per 100g in some studies to much lower figures in versions with more rice.
Yogurt Quantity: The amount of yogurt used in the marinade adds a notable amount of protein. A high-protein yogurt or using a larger quantity can increase the total protein.
Added Protein Sources: Some recipes, or dietary modifications, include additional protein sources. For instance, incorporating hard-boiled eggs or paneer can significantly boost the overall protein content per serving.
Cooking Method: While less impactful, the cooking process can influence the final nutritional outcome. For example, using less oil or ghee during preparation reduces the fat content, thereby increasing the percentage of calories from protein.

Comparison: Standard vs. High-Protein Biryani

To illustrate the impact of ingredient choices, let's compare a standard restaurant-style biryani with a modified, high-protein home-cooked version. Values are based on a 350 gm serving.


Feature	Standard Biryani	High-Protein Biryani
Chicken	Chicken thighs, bone-in	Boneless chicken breast
Rice	White basmati rice	Quinoa, brown rice, or less rice overall
Protein per 350 gm	~23-28 gm	~35-45 gm or more
Fat Content	Higher, due to thighs, oil, ghee	Lower, due to breast meat, less oil
Added Ingredients	None beyond standard recipe	Hard-boiled eggs, extra lean meat
Cooking Method	More oil/ghee for frying	Limited oil, baked or steamed

Tips for a Healthier and High-Protein Biryani

Choose Leaner Chicken: Opt for boneless, skinless chicken breast over thighs to maximize protein and minimize saturated fat.
Adjust the Ratio: Intentionally increase the chicken content and reduce the rice portion in your recipe. A higher meat-to-rice ratio directly translates to more protein per scoop.
Use High-Protein Alternatives: Consider using quinoa or brown rice instead of white rice. Quinoa, in particular, is a complete protein and can boost the overall protein profile.
Incorporate Extra Protein Boosters: Adding hard-boiled eggs, lentils, or paneer are simple and effective ways to add more protein to your dish.
Minimize Added Fats: Use oil or ghee sparingly. Techniques like pressure cooking or baking can reduce the need for excessive fats while still delivering a delicious result.
Load Up on Vegetables: While not a primary protein source, adding more vegetables increases fiber and nutrients, contributing to a more balanced and filling meal.
Pair with Raita or Salad: A side of low-fat yogurt raita or a chickpea salad adds extra protein and helps balance the meal by providing probiotics and fiber.

Conclusion

While a 350 gm serving of chicken biryani is a good source of protein, the exact amount can fluctuate based on ingredients and preparation. A standard portion is likely to provide 23-34 grams of protein, a satisfying amount for most. However, for those seeking to maximize protein intake, simple modifications like using leaner chicken, increasing the meat-to-rice ratio, and adding supplementary protein sources can significantly increase the protein content, turning an already delicious meal into a true nutritional powerhouse. By being mindful of your ingredients, you can enjoy a healthier version of this classic dish without sacrificing flavor.

Frequently Asked Questions

To get a precise measurement, weigh each ingredient and use a nutritional database or app (like MyFitnessPal or FatSecret) to log the protein content. Sum the protein from each component—chicken, yogurt, rice, etc.—then divide by the number of servings to find the per-serving amount.

Yes, a typical serving of chicken biryani is a good source of protein, especially for non-vegetarians, as it provides a substantial amount of protein that is essential for muscle support and satiety.

The type of rice used has a minimal effect on the total protein. While brown rice has slightly more protein and fiber than white rice, the protein from the chicken is the dominant factor. However, switching to a high-protein grain like quinoa can make a more significant difference.

Adding a moderate amount of vegetables, while beneficial for overall nutrient intake, does not significantly increase the protein content, as vegetables are not a primary source of protein in this dish.

Not always. Ready-made biryani often contains more oil and fewer chicken pieces to cut costs, which can lower the protein count per serving. Checking the nutritional label on the packaging is the best way to know for sure.

Yes. To make a high-protein, low-fat biryani, use lean, skinless chicken breast, reduce the amount of oil or ghee, and bake or steam the biryani rather than frying ingredients.

While both are good protein sources, the protein content can vary. Some sources suggest chicken biryani might be slightly higher in protein, but this is highly dependent on the meat cut and overall recipe.

For a high-protein vegetarian biryani, you can use paneer (Indian cheese), lentils, chickpeas, or a combination of these ingredients instead of chicken.