Nutritional Facts of Korma Biryani, Calories in Korma Biryani

by Tarla Dalal
This calorie page has been viewed 470 times

How many calories does one serving of Korma Biryani have?

One serving of Korma Biryani gives 400 calories. Out of which carbohydrates comprise 202 calories, proteins account for 27 calories and remaining calories come from fat which is 166 calories.  One serving of Korma Biryani provides about 20 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view. Korma Biryani recipe. Korma gravies are very popular with most people, thanks to their intense flavour and rich aroma. While you might have seen korma gravies combined with a range of veggies, paneer, etc., here we present an innovative, layered biryani made with korma gravy and rice that has been flavoured aesthetically with whole spices and saffron. So delicious, the Korma Biryani does not even call for a special side-dish, and tastes exciting with just a cup of curds or Raitas / Kachumber.

Is Korma Biryani healthy?

No, this is not healthy. Let's see why.

Let's understand the Ingredients.

What's good.

1. Ghee : Other than calories and fats, the only nutrients that ghee is rich in are the vitamins – all of which are fat-soluble. All the 3 vitamins (Vitamin AVitamin E and Vitamin K) are antioxidants which have a role in removing free radicals from the body and protecting our cell as well as help in maintaining skin health and glow. Ghee is an excellent, high-quality selection medium of cooking because of its high smoke point. As compared to most oils and butter, ghee can handle a smoke point of 230°C, 450°F, thus its less prone to oxidant and destruction of nutrients. Yes, ghee does contain cholesterol, but some amount of cholesterol is needed by the body. Cholesterol has some functions to play too. It is necessary for hormone production, brain function, cell health and lubricating the joints. It is, in reality, a high quality fat for the body and brain. Ghee is loaded with fats but that’s medium chain fatty acids (MCT) which aid in weight loss. Ghee is healthy for daibetics in small amounts and you need to check your fat intake at the same time. Learn to easily make your ghee at home which is free of preservatives. See benefits of ghee

2. Tomatoes : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes

3. Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

4. Mixed Vegetables : Mixed vegetables  get the benefits of lots of nutrients as you are using cauliflowercarrotscabbagefrench beans and green peas. Cauliflower is extremely low in carbs and therefore does not raise blood glucose levels.  Rich in Antioxidant and read here for detailed benefits of cauliflower. Cabbage is low in cal, relieves constipation, good for diabetics and see here all benefits of cabbage.  Green peas are good for weight loss, good source of vegetarian protein, has insoluble fibre to relieve constipation. Is green peas good for diabetics and see full benefits of green peas

5. Milk and Low Fat Milk : 1 cup of milk provides 70% of the Recommended Daily Allowance of Calcium. Milk promotes strong bones. The Calcium in Milk helps to protect your teeth against gum disease and keeps your jaw bone strong and healthy. Milk is low in carbs and therefore does not raise blood glucose levels. However diabetics must consider including low fat milk as advised by their dietitian only so as to avoid any fluctuations in blood sugar levels. Protein is another key nutrient which milk is rich in - 8.6 g from a cup. So all those looking to build protein stores can add milk and its products like curd and paneer to their diet. One cup of Milk gives 10 grams of carbs.  Low fat milk has lower fat and the same benefits of milk

What's the problem?

1. Rice : Here are the pros for rice. Rice is a great source of complex carbohydrates, which is an important source of energy for our body. Rice is low in fibre and therefore a good option for people suffering from diarrhoea. What's not good in rice. Foods like rice are high in Glycemic index are not suitable for weight loss, heart patients,  diabetics as they affect the blood sugar control levels. See details of is white rice and parboiled rice good for you?

Can diabetics, heart patients and over weight individuals have Korma Biryani?

No, this recipe is not good for diabetics, heart and weight loss. Foods like rice are high in Glycemic index are not suitable for weight loss, heart patients,  diabetics as they affect the blood sugar control levels.

What is a healthier option than using rice? 

We suggest the following healthy khichdi like fada ni khichdi recipevitamin khichdi recipebuckwheat moong dal and vegetable khichdibajra moong and green peas khichdibarley khichdi and vegetable biryani from brown rice. All these recipes have ZERO usage of rice and portion control is suggested for diabetics. 

Can healthy individuals have Korma Biryani?

No.

Korma Biryani is high in

 

1. Vitamin C :  Vitamin C is a great defence against coughs and colds.

2. Magnesium : Magnesium is required for formation of bones and teeth. helps in the metabolism of calcium and potassium.

3. Phosphorous Phosphorous works closely with calcium to build bones. 

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 400 calories that come from Korma Biryani?

Walking (6 kmph) = 2 hrs 00 mins

Running (11 kmph) = 40 mins

Cycling (30 kmph) = 53 mins          

Swimming (2 kmph) = 1 hr 9 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per serving% Daily Values
Energy400 cal20%
Protein6.7 g12%
Carbohydrates50.4 g17%
Fiber4.7 g19%
Fat18.5 g28%
Cholesterol4 mg1%
VITAMINS
Vitamin A528.4 mcg11%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.4 mg12%
Vitamin C18.3 mg46%
Vitamin E
Folic Acid (Vitamin B9)21.8 mcg11%
MINERALS
Calcium103.6 mg17%
Iron1.1 mg5%
Magnesium69.4 mg20%
Phosphorus205.5 mg34%
Sodium26.3 mg1%
Potassium178.3 mg4%
Zinc0.9 mg9%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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