Egg biryani vs puliyogare: calories and protein compared
Short answer: for fat loss pick egg biryani; 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 | Puliyogare |
|---|---|---|
| Serving | 1 plate | 1 katori · 180 g |
| Calories | 524 kcal | 324 kcal |
| Protein | 20 g | 7 g |
| Carbs | 63 g | 45 g |
| Fat | 21 g | 13 g |
| Protein per 100 kcal | 3.8 g | 2.2 g |
| Calories from fat | 37% | 36% |
What the numbers say
- Egg biryani has 200 kcal more a serving than puliyogare. One serving of egg biryani has the calories of about 1.6 servings of puliyogare.
- Egg biryani has more protein: 20 g vs 7 g.
- For protein per calorie, egg biryani wins with 3.8 g per 100 kcal.
- They suit different diets: egg biryani is eggetarian and puliyogare is vegan.
Which to pick
- Losing fat: Egg biryani, 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.