Egg biryani vs egg fried rice: calories and protein compared
Short answer: for fat loss pick egg fried rice; for muscle gain egg biryani does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Egg biryani | Egg fried rice |
|---|---|---|
| Serving | 1 plate | 1 plate |
| Calories | 524 kcal | 507 kcal |
| Protein | 20 g | 20 g |
| Carbs | 63 g | 59 g |
| Fat | 21 g | 20 g |
| Protein per 100 kcal | 3.8 g | 3.9 g |
| Calories from fat | 37% | 36% |
What the numbers say
- Egg biryani has 17 kcal more a serving than egg fried rice. One serving of egg biryani has the calories of about 1 servings of egg fried rice.
- Protein is about the same (20 vs 20 g).
- For protein per calorie, egg fried rice wins with 3.9 g per 100 kcal.
Which to pick
- Losing fat: Egg fried rice, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Egg biryani, because it brings more protein a serving.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.