If there’s one dish I could eat every week without ever getting bored, it’s chicken biryani. You probably know what I mean fluffy basmati rice, juicy pieces of spiced chicken, that incredible aroma filling up the room. There’s comfort in every bite.
But here’s the thing: as much as I love biryani, I’ve also had that moment of pause where I’ve wondered… “How many calories are in this?”
Especially when you’re trying to eat smarter or be more mindful of your meals, it’s a fair question.
And that’s exactly what we’re digging into here. No scare tactics. No calorie-shaming. Just honest info about what’s really in your plate of chicken biryani and whether it deserves its so-called “heavy” reputation.
🍗 So… How Many Calories in Chicken Biryani?
The answer depends a lot on how it’s made, but on average, a typical serving (let’s say one and a half cups) of chicken biryani sits somewhere between 500 to 650 calories.
Not bad, right?
Here’s a rough look at what you’re getting:
- Cooked basmati rice: ~200–220 calories
- Grilled chicken (about 100–120g): 160–200 calories
- Spiced yogurt marinade: 40–60 calories
- Ghee or oil (used sparingly): around 100–120 calories
- Caramelized onions, herbs, and spices: about 30–50 calories combined
If you’re adding some cucumber raita on the side (and who isn’t?), throw in another 70–80 calories or so.
Of course, that number can shift. Some versions use more oil or butter. Some come with boiled eggs, Curry, or heavier side dishes. But a well-balanced chicken biryani? It’s surprisingly reasonable in terms of calories especially when it’s made with care.
👩⚕️ What Dietitians Actually Say
I’ve had a few conversations with nutritionists over the years (blame my love for food and curiosity), and here’s what most of them agree on: Chicken biryani isn’t the enemy. Not even close.
It’s got everything your body needs in one plate:
- Protein from the chicken
- Complex carbs from the rice
- Healthy fats if the oil is used in moderation
- Anti-inflammatory spices like turmeric, ginger, cumin, and coriander
A dish like that made with real ingredients and no weird additives is a whole lot better than most takeout options that are loaded with sugar, sodium, and deep-fried junk.
🔍 What Makes the Calories Go Up?
Here’s the real kicker: it’s not biryani itself that’s the issue, it’s what goes into it. Some places go heavy on ghee, load up on fried onions, or drown the dish in cream. That’s when you start getting into the 800+ calorie range.
At Kababees, we keep it clean. Our chicken is grilled, not fried. We use a yogurt-based marinade, not butter or cream. The spices? Ground fresh. The oil? Just enough to carry the flavor not weigh it down.
That’s how we manage to serve a biryani that feels rich but doesn’t leave you in a food coma.
🧠 Portion Size Is Where Most People Go Wrong
Let me be real for a second no judgment here but most of us eat with our eyes first. When it comes to biryani, we want a big plate. And we want to go back for more.
But if you’re watching calories, portion control is everything. You can absolutely enjoy chicken biryani once or twice a week if you stick to a decent serving size.
And I don’t mean picking at a few grains of rice. A solid, satisfying plate is totally fine—just don’t heap it sky-high.
✅ Want to Lighten It Up Even More?
If you’re serious about cutting back but still want the flavor, here are a few tips I’ve picked up (and yes, we use most of these tricks in our kitchen):
- Stick to white or grilled chicken—it’s leaner than thighs or drumsticks
- Ask for a lighter oil version, or scrape off extra ghee if it’s pooling
- Pair it with fresh sides, like cucumber salad or plain yogurt
- Eat slowly—the more you chew, the more flavor you notice, and the quicker you feel full
- Skip the soda or rich dessert that usually comes with it. Let biryani be the star
Small changes like these go a long way if you’re trying to eat clean without sacrificing your favorite foods.
💬 Final Thoughts—It’s Not Just About the Numbers
Here’s the truth: chicken biryani isn’t some villain on your dinner table. It’s a dish with real ingredients, deep cultural roots, and a lot more nutrition than it gets credit for.
The idea that you have to give up foods like biryani to be “healthy” is outdated. What matters more is how it’s made, how much you’re eating, and how often you’re eating it.
So next time someone says, “How many calories in biryani?” tell them the truth. A well-made chicken biryani has about 500 to 600 calories, and if you enjoy it mindfully, there’s absolutely no reason to feel guilty about it.
