Chicken Biryani
The sultan of the Indian table: carefully layered long-grain basmati rice, spiced chicken, saffron and warm spices. Basmati naturally has a lower glycemic index than short-grain rice, and together with the chicken protein and the fat of the marinade it reaches a moderate index (≈58), but it is an energy-rich dish that calls for portion awareness.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Fill half your plate with cucumber-mint yoghurt raita and the chicken first, then add a moderate portion of biryani rice; the yoghurt and vegetables effectively slow the absorption of the rice starch.
Best preparation methods
Soak the basmati rice for 30 minutes and rinse it well to remove excess surface starch, and steam the chicken and rice in a tightly sealed pot (dum method) to use less added oil.
Important Nutritional Note
Watch the portion size, as biryani is a complete, energy-dense meal by nature, and avoid soft drinks or dessert straight afterwards to prevent feeling overfull and sluggish.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (300 g) |
|---|---|---|
| Calories | 185 kcal | 555 kcal |
| Protein | 8.3 g | 24.9 g |
| Carbohydrate | 23.4 g | 70.2 g |
| Available carbohydrate | 22.3 g | 66.9 g |
| Fat | 6.2 g | 18.6 g |
| Dietary fibre | 1.1 g | 3.3 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Asian dishes with a glycemic index (14), it ranks 13 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Chicken Biryani good for weight loss?
It can fit a balanced plan with portion control: a 300 g portion gives 555 kcal, and what matters most is your total daily intake and the rest of the meal.
How does Chicken Biryani affect blood sugar?
Its glycemic index is 58 (Medium), a clinically reviewed estimate rather than a laboratory measurement. A typical 300 g portion has a glycemic load of 38.8 (High), so it is best to reduce or split the portion and combine it with protein and fibre.
What is the nutritional value of a typical portion of Chicken Biryani?
A typical 300 g portion of Chicken Biryani provides about 555 kcal, 24.9 g protein, 70.2 g carbohydrate, 18.6 g fat and 3.3 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.