Nutritional Facts of Egg Biryani Recipe, Calories in Egg Biryani Recipe

by Tarla Dalal
This calorie page has been viewed 13704 times

How many calories does one serving of Egg Biryani Recipe have?

One serving (162 grams) of Egg Biryani Recipe gives 273 calories. Out of which carbohydrates comprise 101 calories, proteins account for 30 calories and remaining calories come from fat which is 140 calories.  One serving of Egg Biryani Recipe provides about 13.6 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Egg Biryani Recipe makes 1 kg ( 1,000 grams) of biryani and serves 6. 

273 calories for 1 serving of Egg Biryani Recipe, Cholesterol 3.8 mg, Carbohydrates 25.2g, Protein 7.7g, Fat 15.5g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Egg Biryani Recipe.

See egg biryani recipe | pressure cooker egg biryani | instant pot Indian egg biryani |

Egg Biryani is a delicious and hearty dish that is perfect for a weeknight meal. Learn how to make egg biryani recipe | Indian style pressure cooker egg biryani | instant pot egg biryani |

Instant pot egg biryani is a splendorous rice preparation, replete with the magic of Indian spices and the richness of masaledar boiled eggs. It is quite easy to make yet very grand, so it is ideal for parties!

Rice cooked in flavourful broth with whole spices, mint leaves and spice powders, is topped with a peppy preparation of eggs flavoured with spice powders. Each mouthful of the Egg Biryani is bursting with flavour, and this satisfying dish is sure to please everyone.

Pro tips to make egg biryani: 1. We suggest you to use basmati rice to make this recipe for the best results. 2. Instead of curd you can also add 1 tbsp of lemon juice. 3. Do not open the lid of the pressure cooker until the steam is escaped naturally.

Is Egg Biryani  healthy?

Tough one to answer and depends who is having it. We have suggested changes to make the Egg Biryani healthier. So read on. 

Lets understand the ingredients of Egg Biryani.

What's good in this Egg Biryani recipes!

7 Health Benefits of Eggs

1.      Eggs are an inexpensive good quality protein rich foods with all the 9 essential amino acids. One egg (50 g) contains approximately 87 calories and 6.7 g of protein. For those who stay clear of non-vegetarian foods like meat and fish, can rely on eggs as a source of complete protein. 

2.      Moreover they are a fairly good source of calcium, vitamin D and phosphorus… All these nutrients along with protein work towards building strong bones and preventing osteoporosis. 

3.      Eggs are also rich in vitamins like Vitamin A (necessary of healthy eyes) and B vitamins (vitamin B2, B3, B6 and B9). 

4.      The iron present in it will ensure a good supply of oxygen to prevent fatigue throughout the day. 

5.      Eggs give a high satiety value, while they add only fewer calories. Thus they avoid unnecessary bingeing and thus promote weight loss too. Scrambled and boiled eggs should be preferred over the fried option. The reason is quite clear – none of us want to increase the waistline. 

6.      Eggs are considered as brain food due to the presence of choline in them. This benefits us by increasing the concentration by keeping the brain cells well-nourished. 

7.      Eggs are incredibly good source of antioxidants lutein and zeaxanthin, which is known to protect against macular degeneration in the eyes and delay the onset of cataract. They also reduce the inflammation in the body and scavenge the free radicals, thus protecting all the organs and cells of the body.

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. Learn to easily make your ghee at home which is free of preservatives. See benefits of ghee

Curd + Low fat Curds, hung curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice. Curd is one of the richest sources of proteincalcium and minerals. They help in weight reduction, good for your heart and build immunity. Being low in sodium, it is safe to be eaten by individuals with high blood pressure. The only difference between curds and low fat curds is the fat level. Note that one cup curds gives half cup hung curds. Read the benefits of curds to include in your daily diet. 

Tomatoes ( Cherry tomatoes, Yellow 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.  

What's the problem ?

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. Moreover it is gluten free. Rice is low in fibre and therefore a good option for people suffering from diarrhoea. But rice is a good source of protein and B vitamins. 

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. However if rice is combined with high protein or high fibre foods, the glycemic load can be balanced. Thus its combo is a better choice as we have done in the recipe of panch dhan khichdi and toovar dal khichdiSee details of is white rice and parboiled rice good for you?

Deep fried foods : This recipe is deep fried in making fried onions. Any food that is deep fried is not suitable for healthy living. Your fat levels increase as deep frying increases oil absorption. Also when you use the same oil again for deep frying then smoking point decreases which leads to the development of blue smoke which is not good for health. Processed food, Deep Fried Foods also increases inflammation in the body and shuts down the fat burning process. Most diseases from heart, to cardio vascular, diabetes, parkinsons, alzheimer, cancer and obesity result when the cells get inflamed and then they don't function correctly. Inflammation in the arteries can cause heart attacks. So your diet should contain foods that fight inflammation in the body. That's how your body gets healthier by eating the right stuff. NOTE. 5 gm per big puri (45 calories of unhealthy fat)  or samosa of oil is consumed on deep frying.  2.5 g per small one.

Solution to make Egg Biryani healthier.

Brown Rice : The glycemic indiex of brown rice is lower than white rice Therefore, brown rice is good for people with diabetes if consumed in limited quantity. Being a good source of fibre that reduces high cholesterol levels and prevents atherosclerosis and good for  your heart. It can be opted by people on weight loss ocassioanlly in very small quantities along with some vegetables. It is rich in thiamine and niacin, which are involved in energy metabolism reactions. See article is brown rice good for you

Onions (pyaz, kanda) :  USE RAW ONIONS IN THE BIRYANI. 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

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

If you make the changes above then one can have a small amount of egg biryani. Remember to balance your meal with more veggies and some curd.

Change to make for Egg biryani.

  1. Use brown rice and cut the amount of rice.
  2. Add lots of vegetables to the biryani as this ups the fibre content. 
  3. Don't fry the onions.
  4. Cut the fat used in the recipe.

What is a healthier option than using rice? 

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

bajra whole moong and green pea khichdi recipe | whole moong bajra and green pea khichdi | healthy green pea bajra and whole moong khichdi |

bajra whole moong and green pea khichdi recipe | whole moong bajra and green pea khichdi | healthy green pea bajra and whole moong khichdi |

Value per serving% Daily Values
Energy273 cal14%
Protein7.7 g14%
Carbohydrates25.2 g8%
Fiber1.6 g6%
Fat15.5 g23%
Cholesterol3.8 mg1%
VITAMINS
Vitamin A604 mcg13%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.2 mg18%
Vitamin B3 (Niacin)0.7 mg6%
Vitamin C6.9 mg17%
Vitamin E
Folic Acid (Vitamin B9)34.5 mcg17%
MINERALS
Calcium59.3 mg10%
Iron1.6 mg8%
Magnesium0 mg0%
Phosphorus0 mg0%
Sodium12.4 mg1%
Potassium49.8 mg1%
Zinc0.6 mg6%
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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