Biryani
Biryani is a flavorful dish that provides a good amount of protein, supporting energy and muscle health. It is rich in dietary fiber, which promotes balanced digestion and a lasting feeling of fullness. The dish contains essential vitamins such as vitamin A and vitamin C, along with minerals like iron and potassium that contribute to overall well-being. Its moderate fat content makes it a tasty option without being overly heavy.
Macro Impact
A Serving (200 g) of Biryani contains 285 calories, 16 g of protein, 33 g of carbohydrates, and 9.5 g of fat.
Calorie Burn
How long would it take to burn off 285 calories?
- Walking3.5 mph, moderate pace50 min
- YogaModerate effort, gentle pace72 min
- SwimmingFreestyle, moderate effort37 min
- Biking12–14 mph, moderate effort27 min
- StairsStair climbing, moderate pace36 min
- Running5 mph (12 min/mile)26 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (200 g)
Carbohydrates
- Carbohydrates33 / 313 g(11%)
- Dietary Fiber4.3 / 38 g(11%)
- Soluble Fiber1.5 g
- Insoluble Fiber2.8 g
- Total Sugars2.5 g
- Added Sugars0.5 / 63 g(1%)
- Sugar Alcohols0 g
- Other Carbohydrates0 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat9.5 / 83 g(11%)
- Saturated Fat3 / 25 g(12%)
- Trans Fat0 g
- Monounsaturated Fat3.7 g
- Polyunsaturated Fat2.8 g
- Cholesterol80 / 300 mg(27%)
- Omega-30.3 g
- Omega-62.5 g
- Omega-93.7 g
- Oleic Acid3.7 g
- Capric Acid0 g
- Erucic Acid0 g
- Lauric Acid0 g
- Stearic Acid1.2 g
- Caprylic Acid0 g
- Linoleic Acid2.5 g
- Myristic Acid0.3 g
- Palmitic Acid1.5 g
- Linolenic Acid0 g
- Eicosenoic Acid0 g
- Arachidonic Acid0.1 g
- Alpha-Linolenic Acid (ALA)0.3 g
- Docosahexaenoic Acid (DHA)0 g
- Gamma-Linolenic Acid (GLA)0.1 g
- Docosapentaenoic Acid (DPA)0 g
- Eicosapentaenoic Acid (EPA)0 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0 g
Protein
- Protein16 / 56 g(29%)
Amino Acids
- Lysine1.3 g
- Serine0.8 g
- Valine0.96 g
- Alanine1 g
- Cystine0.1 g
- Cysteine0.16 g
- Proline0.64 g
- Taurine30 mg
- Arginine1.1 g
- Histidine0.4 g
- Threonine0.64 g
- Isoleucine0.8 g
- Methionine0.4 g
- Tryptophan0.16 g
- Glutamic Acid2.7 g
- Aspartic Acid1.4 g
- Phenylalanine0.64 g
- Glycine1.1 g
- Leucine1.4 g
- Tyrosine0.48 g
Vitamins
- Vitamin A80 / 900 ug(9%)
- Vitamin C6 / 90 mg(7%)
- Vitamin D0.5 / 15 ug(3%)
- Vitamin E1.5 / 15 mg(10%)
- Vitamin K3 / 120 ug(3%)
- Vitamin B60.45 / 1.3 mg(35%)
- Vitamin B120.5 / 2.4 ug(21%)
- Thiamin (B1)0.15 / 1.2 mg(13%)
- Riboflavin (B2)0.2 / 1.3 mg(15%)
- Niacin (B3)4 / 16 mg(25%)
- Folate40 / 400 ug(10%)
- Pantothenic Acid (B5)0.5 / 5 mg(10%)
- Biotin2 / 30 ug(7%)
- Choline55 / 550 mg(10%)
Minerals
- Calcium30 / 1,000 mg(3%)
- Iron2 / 8 mg(25%)
- Magnesium30 / 420 mg(7%)
- Phosphorus150 / 700 mg(21%)
- Potassium320 / 3,400 mg(9%)
- Sodium240 / 2,300 mg(10%)
- Zinc2 / 11 mg(18%)
- Copper0.2 / 0.9 mg(22%)
- Manganese0.6 / 2.3 mg(26%)
- Selenium25 / 55 ug(45%)
- Iodine15 / 150 ug(10%)
- Chromium5 / 35 ug(14%)
- Molybdenum10 / 45 ug(22%)
- Chloride370 / 2,300 mg(16%)
Other
- Water130 / 3,700 g(4%)
- Caffeine0 mg
- Alcohol0 g
Sources
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