Jeera rice vs veg biryani: calories and protein compared
Short answer: for fat loss pick jeera rice; for muscle gain veg biryani does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Jeera rice | Veg biryani |
|---|---|---|
| Serving | 1 katori · 150 g | 1 plate |
| Calories | 231 kcal | 401 kcal |
| Protein | 5 g | 8 g |
| Carbs | 42 g | 65 g |
| Fat | 4 g | 11 g |
| Protein per 100 kcal | 1.9 g | 2 g |
| Calories from fat | 16% | 26% |
What the numbers say
- Veg biryani has 170 kcal more a serving than jeera rice. One serving of veg biryani has the calories of about 1.7 servings of jeera rice.
- Veg biryani has more protein: 8 g vs 5 g.
- For protein per calorie, veg biryani wins with 2 g per 100 kcal.
Which to pick
- Losing fat: Jeera rice, because it is lighter and the protein difference is small.
- Building muscle: Veg 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.