Biryani (India)

Biryani is a beloved and aromatic mixed rice dish from the Indian subcontinent, celebrated for its complex layers of flavor and fragrance. It typically consists of long-grain basmati rice cooked with tender meat (like chicken, mutton, or beef) or vegetables, and a rich blend of spices such as saffron, cardamom, and cloves. Each region in India has its own unique variation, from the fiery Hyderabadi biryani to the fragrant Lucknowi (Awadhi) style.

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🍽️ Nutrition at a glance

A typical serving of biryani is a calorie-dense meal, providing a substantial amount of carbohydrates from the rice and protein from the meat or legumes. It is also a good source of fats, both from cooking oil or ghee and from the meat itself, and delivers key nutrients like iron, B vitamins, and fiber if prepared with vegetables. A single serving can range from 400 to over 600 calories, depending on the recipe and portion size.

Nutrition breakdown

Calories	480 kcal
Protein	22 g
Carbs	58 g
Fat	18 g
Fiber	4 g
Sugar	5 g
Sodium	850 mg
Potassium	400 mg
Iron	3.5 mg
Magnesium	50 mg
Phosphorus	250 mg
Zinc	3.0 mg
Vitamin B3 (Niacin)	6.0 mg
Vitamin B6	0.4 mg
Folate	45 mcg

Per 1 plate (300 g) · estimated, varies by recipe

💡 What's interesting

What makes biryani culturally unique is the 'dum' cooking method, where the rice and meat are layered and slow-cooked in a sealed pot, allowing the flavors to meld and intensify. Nutritionally, the combination of protein and complex carbohydrates makes it a very satiating and energy-providing meal, often served at celebrations and festivals as a centerpiece dish.