Veg biryani vs veg fried rice: calories and protein compared
Short answer: for fat loss pick veg fried rice; for muscle gain veg biryani does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Veg biryani | Veg fried rice |
|---|---|---|
| Serving | 1 plate | 1 plate |
| Calories | 401 kcal | 377 kcal |
| Protein | 8 g | 7 g |
| Carbs | 65 g | 61 g |
| Fat | 11 g | 10 g |
| Protein per 100 kcal | 2 g | 1.9 g |
| Calories from fat | 26% | 24% |
What the numbers say
- Veg biryani has 24 kcal more a serving than veg fried rice. One serving of veg biryani has the calories of about 1.1 servings of veg fried rice.
- Protein is about the same (8 vs 7 g).
- For protein per calorie, veg biryani wins with 2 g per 100 kcal.
- They suit different diets: veg biryani is vegetarian and veg fried rice is vegan.
Which to pick
- Losing fat: Veg fried 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.