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is biryani good for weight loss

Is Eating Biryani Rice Good for Losing Weight?

You want to reduce weight but you don’t want to stop eating your favourite foods. If you enjoy eating biryani, you might be wondering if you can continue to do so while attempting to lose weight. The good news is that biryani can help you lose weight, but it all depends on how you cook and eat it. This post will discuss ways to make biryani healthy and whether it is effective for weight loss.

Understanding Biryani

A common South Asian dish called biryani is created with rice, spices, and either meat or veggies. It can include a lot of calories and fat because it is generally cooked in ghee or oil. The ingredients and cooking techniques employed can alter the nutritional value of biryani, though.

The Nutritional Content of Biryani

About 1 cup or 150 grams of chicken biryani, or one serving, has 350–400 calories, 15-20 grams of fat, 40–45 grams of carbs, and 10-15 grams of protein. Although biryani is a rich source of protein and carbohydrates, it is not the best choice for weight loss because it is high in calories and fat.

Making Biryani a Healthier Option

There are a few modifications you can make to biryani to make it a healthier alternative if you want to enjoy it while keeping an eye on your weight. Here are a few advice:

Use lean meat

Using lean meat, such as chicken breast or turkey, can help reduce the amount of fat in biryani. These meats are healthier options because they have fewer calories and fat than red meat. To prepare a vegetarian or vegan biryani, you can also substitute vegetables or legumes for the meat.

Use healthy cooking methods

Use healthier cooking techniques like baking, grilling, or steaming to prepare biryani rather than cooking it in ghee or oil. This will keep the flavor of the food while lowering its calorie and fat content.

Use whole grains

You can substitute brown rice or quinoa for white rice in biryani. These whole grains are healthier than white rice since they have more fiber and fewer calories.

Add vegetables

In addition to increasing the nutritional content of biryani, adding vegetables like carrots, peas, and bell peppers also gives it more flavor and texture. Vegetables are an excellent complement to any diet for losing weight because they are low in calories and high in fiber.

Portion Control

Portion control is essential even though biryani can be a component of a balanced diet. Maintaining a moderate portion size is vital because overeating can result in weight gain. You won’t need more than one dish of biryani (about 1 cup or 150 grams) to sate your appetites.


In conclusion, if you cook and consume biryani in a healthy way, it can aid in your weight loss efforts. Biryani can be made healthier by using lean meat, healthy cooking techniques, whole grains, and veggies. But it’s crucial to exercise restraint with food portions and avoid overeating. By following these suggestions, you can continue to lose weight while still indulging in your favorite foods.


1. Is biryani high in calories?

Depending on the ingredients and cooking techniques, biryani can indeed contain a lot of calories.

2. Can I eat biryani on a weight-loss diet?

Yes, as long as it’s made and consumed in a healthy manner, you can eat biryani while following a weight loss program.

3. How can I make biryani a healthier option?

By using lean meat, healthy cooking techniques, whole grains, and veggies, biryani can be made healthier.

4. How much biryani should I eat if I’m trying to lose weight?

You should exercise portion control and consume no more than one serving of biryani, or roughly 1 cup or 150 grams.

5. Is biryani a good source of nutrients?

Although the ingredients used to make the dish can affect its nutritional value, biryani can be a healthy source of protein and carbs.

In conclusion, if you choose the proper components and watch your portion sizes, biryani may be a tasty and gratifying addition to your weight loss diet. By following these suggestions, you won’t have to sacrifice your health goals in order to enjoy this recipe. Always pay attention to your body’s signals and make sure that biryani is a part of your regular diet and way of life.

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Nausheen Shaikh