Tomato rice vs veg biryani: calories and protein compared
Short answer: for fat loss pick tomato rice; for muscle gain veg biryani does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Tomato rice | Veg biryani |
|---|---|---|
| Serving | 1 katori · 180 g | 1 plate |
| Calories | 259 kcal | 401 kcal |
| Protein | 5 g | 8 g |
| Carbs | 44 g | 65 g |
| Fat | 6 g | 11 g |
| Protein per 100 kcal | 1.9 g | 2 g |
| Calories from fat | 21% | 26% |
What the numbers say
- Veg biryani has 142 kcal more a serving than tomato rice. One serving of veg biryani has the calories of about 1.5 servings of tomato rice.
- Veg biryani has more protein: 8 g vs 5 g.
- For protein per calorie, veg biryani wins with 2 g per 100 kcal.
- They suit different diets: tomato rice is vegan and veg biryani is vegetarian.
Which to pick
- Losing fat: Tomato 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.