How many calories are there in chicken biryani?

Chicken biryani is more than just a meal—it’s an emotion for many. A rich, aromatic blend of basmati rice, spices, marinated chicken, and sometimes fried onions and ghee, biryani is a complete one-pot meal enjoyed across India. But if you’re watching your weight or tracking calories, you might ask: how many calories are there in a plate of chicken biryani? The answer isn’t straightforward—it depends on ingredients, cooking method, portion size, and whether it's homemade or restaurant-style.

Average Calorie Count in Chicken Biryani

A standard serving (1 plate or approx. 350g) of chicken biryani contains 500–700 calories, depending on the preparation style. A homemade version with moderate oil and lean cuts of chicken may be closer to 500 kcal, while restaurant or takeaway biryani—often heavy on ghee, fried onions, and large rice portions—can cross 700–800 kcal per plate.

Macronutrient Breakdown (Per 1 Plate – Homemade Style)

Chicken biryani is a high-protein, high-carb meal that also contains significant fats—especially if prepared with ghee or oil-rich masala.

Factors That Affect Biryani Calories

1. Type and Quantity of Oil or Ghee

Many traditional biryani recipes use 3–5 tablespoons of ghee or oil, which can significantly increase the fat and calorie content. Cutting down on oil or using low-fat cooking methods reduces total calories.

2. Chicken Cut and Quantity

• Bone-in chicken with skin has more fat and calories than lean, skinless breast meat.

• A serving with 150g chicken contributes ~250 calories and ~27g protein alone.

3. Rice to Chicken Ratio

A biryani heavy on rice and low on chicken may contain more carbs but less protein. The ideal balance is roughly 60% rice, 40% chicken for a protein-rich version.

4. Toppings and Extras

Fried onions (birista), nuts, saffron milk, and cream-based marinades can all raise the calorie count by 100–200 kcal per plate.

How Chicken Biryani Compares to Other Rice Dishes

While chicken biryani is more calorie-dense, it’s also more nutrient-balanced with protein, spices, and sometimes yogurt or herbs.

Is Chicken Biryani Good for You?

Yes—when eaten in moderation. A well-made biryani offers:

• High-quality protein from chicken

• Complex carbs from basmati rice

• Anti-inflammatory benefits from spices like turmeric, cloves, and cinnamon

• Satiating meal that keeps you full for hours

The key is portion control and mindful ingredient selection.

Tips to Make Low-Calorie Chicken Biryani

• Use lean chicken breast or thigh pieces without skin

• Cut down oil to 1–2 tablespoons max

• Replace some rice with vegetables like carrots, beans, or peas

• Use low-fat curd for marination instead of cream

• Skip fried onions or prepare them in an air fryer

• Serve with raita or plain curd instead of rich salan or gravies

Ideal Serving Size for Weight Watchers

If you’re tracking calories, stick to:

• 1 heaped katori or 1 cup (approx. 180–200g) biryani per meal

• Pair it with salad and curd to increase fiber and protein without many extra calories

• Avoid second servings or additional fried accompaniments

When Is the Best Time to Eat Chicken Biryani?

• Lunch: Gives you enough time to digest a heavier meal

• Post-workout: Replenishes glycogen and provides protein for recovery

• Weekend or cheat meal: Enjoy a richer version as an indulgent treat

• Avoid very late-night consumption due to its heaviness and fat content

Myths About Chicken Biryani and Calories

Myth: All biryani is unhealthy
Truth: Homemade biryani with lean meat and controlled oil is a nutritious, balanced meal.

Myth: Biryani makes you gain weight
Truth: Overeating and lack of activity cause weight gain—not one biryani meal in moderation.

Myth: You can't have biryani on a diet
Truth: With smart modifications, biryani can fit into high-protein or even calorie-deficit diets.

Summary

A plate of chicken biryani contains roughly 500 to 700 calories, depending on how it's prepared. While rich and indulgent, it’s also a complete meal with protein, carbs, and healthy spices. If you control portion size, reduce oil, and choose lean chicken, biryani can be both satisfying and nutritious. Whether you're watching your weight, building muscle, or simply enjoying your favorite comfort food, chicken biryani can absolutely have a place in your diet—just served smartly.