Food
Biryani nutrition facts
A typical portion of biryani (1 cup; 196 g, biryani with meat) has 280 calories and 17g of protein (USDA FoodData Central). USDA lists 3 descriptions of it: per 100 g they range from 104 calories (biryani with chicken) to 145 (biryani with meat).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Biryani with meat, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 8.5g
- more than 49% of 8,218 USDA reference foods
- Calories per 100 g
- 145
- more than 41% of reference foods
- Sodium per 100 g
- 98mg
- more than 59% of reference foods
1 cup weighs 196 g in USDA's record for Biryani with meat (FDC 2706490); across 3 records of biryani USDA weighs it at 172 to 196 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 34% carbohydrate, 42% fat and 24% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Vitamin B120.9 µg in 1 cup (196 g), 38% of the Daily Value
- Selenium18 µg in 1 cup (196 g), 33% of the Daily Value
- Zinc2.8 mg in 1 cup (196 g), 26% of the Daily Value
- Niacin3.5 mg in 1 cup (196 g), 22% of the Daily Value
- Copper0.2 mg in 1 cup (196 g), 17% of the Daily Value
- Vitamin B60.3 mg in 1 cup (196 g), 16% of the Daily Value
- Folate55 µg DFE in 1 cup (196 g), 14% of the Daily Value
- Vitamin C11 mg in 1 cup (196 g), 12% of the Daily Value
- Riboflavin0.2 mg in 1 cup (196 g), 12% of the Daily Value
- Phosphorus149 mg in 1 cup (196 g), 12% of the Daily Value
- Choline58 mg in 1 cup (196 g), 11% of the Daily Value
- Vitamin K12 µg in 1 cup (196 g), 10% of the Daily Value
Source: USDA FoodData Central (FDC 2706490), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of biryani USDA describes
Biryani with meat has the most calories per 100 g (145); the fewest: Biryani with chicken (104)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Biryani with meat | 145 | 8.5 g | 6.8 g | 98 mg |
| Biryani with chicken | 104 | 7.2 g | 2.4 g | 161 mg |
| Biryani with vegetables | 109 | 1.9 g | 3.2 g | 177 mg |
Every nutrient in this record (65)
The portion is 1 cup (196 g); % DV is for that portion.
Energy, macronutrients and sugars (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 16.7 g | 8.50 g | 33% |
| Total lipid (fat) | 13.3 g | 6.79 g | 17% |
| Carbohydrate, by difference | 23.9 g | 12.2 g | 9% |
| Energy | 284 kcal | 145 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 140 g | 71.5 g | |
| Total Sugars | 3.31 g | 1.69 g | |
| Fiber, total dietary | 1.96 g | 1.00 g | 7% |
| Cholesterol | 56.8 mg | 29.0 mg | 19% |
| Fatty acids, total saturated | 5.82 g | 2.97 g | 29% |
| Fatty acids, total monounsaturated | 5.19 g | 2.65 g | |
| Fatty acids, total polyunsaturated | 0.94 g | 0.48 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 64.7 mg | 33.0 mg | 5% |
| Iron, Fe | 2.20 mg | 1.12 mg | 12% |
| Magnesium, Mg | 33.3 mg | 17.0 mg | 8% |
| Phosphorus, P | 149 mg | 76.0 mg | 12% |
| Potassium, K | 449 mg | 229 mg | 10% |
| Sodium, Na | 192 mg | 98.0 mg | 8% |
| Zinc, Zn | 2.84 mg | 1.45 mg | 26% |
| Copper, Cu | 0.15 mg | 0.077 mg | 17% |
| Selenium, Se | 18.0 µg | 9.20 µg | 33% |
Vitamins (23)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 19.6 µg | 10.0 µg | |
| Vitamin A, RAE | 31.4 µg | 16.0 µg | 3% |
| Carotene, beta | 129 µg | 66.0 µg | |
| Carotene, alpha | 3.92 µg | 2.00 µg | |
| Vitamin E (alpha-tocopherol) | 0.45 mg | 0.23 mg | 3% |
| Vitamin D (D2 + D3) | 0.20 µg | 0.10 µg | 1% |
| Cryptoxanthin, beta | 9.80 µg | 5.00 µg | |
| Lycopene | 547 µg | 279 µg | |
| Lutein + zeaxanthin | 90.2 µg | 46.0 µg | |
| Vitamin C, total ascorbic acid | 11.0 mg | 5.60 mg | 12% |
| Thiamin | 0.12 mg | 0.061 mg | 10% |
| Riboflavin | 0.16 mg | 0.080 mg | 12% |
| Niacin | 3.46 mg | 1.76 mg | 22% |
| Vitamin B-6 | 0.27 mg | 0.14 mg | 16% |
| Folate, total | 41.2 µg | 21.0 µg | |
| Vitamin B-12 | 0.92 µg | 0.47 µg | 38% |
| Choline, total | 58.4 mg | 29.8 mg | 11% |
| Vitamin K (phylloquinone) | 12.2 µg | 6.20 µg | 10% |
| Folic acid | 19.6 µg | 10.0 µg | |
| Folate, food | 21.6 µg | 11.0 µg | |
| Folate, DFE | 54.9 µg | 28.0 µg | 14% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0.043 g | 0.022 g | |
| SFA 6:0 | 0.031 g | 0.016 g | |
| SFA 8:0 | 0.018 g | 0.0090 g | |
| SFA 10:0 | 0.071 g | 0.036 g | |
| SFA 12:0 | 0.10 g | 0.051 g | |
| SFA 14:0 | 0.60 g | 0.31 g | |
| SFA 16:0 | 2.92 g | 1.49 g | |
| SFA 18:0 | 1.70 g | 0.87 g | |
| MUFA 18:1 | 4.71 g | 2.40 g | |
| PUFA 18:2 | 0.72 g | 0.37 g | |
| PUFA 18:3 | 0.18 g | 0.094 g | |
| PUFA 20:4 | 0.039 g | 0.020 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.35 g | 0.18 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.0020 g | 0.0010 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 2706490: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in biryani?
280 in 1 cup (196 g) of biryani with meat; 104 to 145 per 100 g across USDA's descriptions.
How much protein is in biryani?
17g in 1 cup; 8.5 g per 100 g.
How much sodium is in biryani?
190mg in 1 cup; 98 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov