Biryani with chicken: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A fragrant and elaborate South Asian rice dish, where basmati rice is layered with marinated chicken, aromatic spices, and sometimes vegetables, then slow-cooked to perfection. --- RECIPE --- Servings: 4 Prep Time: 30 minutes (plus marinating time) Ingredients: - 1 lb boneless, skinless chicken thighs or breast, cut into 1-inch pieces - 1 cup basmati rice - 1/2 cup plain yogurt - 1 onion, thinly sliced and fried until crispy (birista) - 2 tbsp ginger-garlic paste - 1/2 cup chopped fresh mint leaves - 1/2 cup chopped fresh cilantro - 2 green chilies, slit - 1/2 tsp turmeric powder - 1 tsp red chili powder - 1 tbsp biryani masala powder - 1/4 cup ghee or oil - Whole spices: 2 bay leaves, 4 green cardamom pods, 4 cloves, 1-inch cinnamon stick - Salt to taste - Pinch of saffron strands soaked in 2 tbsp warm milk (optional) - Fried onions and fresh cilantro for garnish Instructions: 1. Marinate chicken: In a bowl, combine chicken, yogurt, ginger-garlic paste, half of the fried onions, mint, cilantro, green chilies, turmeric, red chili powder, biryani masala, and salt. Mix well and refrigerate for at least 30 minutes, or up to 4 hours. 2. Cook rice: Rinse basmati rice until water runs clear. In a large pot, bring plenty of salted water to a boil. Add rice and cook until 70% done (al dente). Drain and set aside. 3. Assemble biryani: In a heavy-bottomed pot or Dutch oven, heat ghee/oil over medium heat. Add whole spices and sauté for 30 seconds until fragrant. 4. Add the marinated chicken mixture to the pot and cook for 10-15 minutes, stirring occasionally, until the chicken is partially cooked and the sauce thickens. 5. Layer the rice over the chicken mixture. Sprinkle with remaining fried onions, a little more fresh mint/cilantro, and the saffron milk (if using). 6. Cover the pot tightly (you can seal the lid with dough if desired for 'dum' cooking). Reduce heat to very low and cook for 20-25 minutes, allowing the biryani to steam and flavors to meld. 7. Gently fluff the biryani with a fork before serving. Garnish with more fried onions and fresh cilantro.
Per 100g reference serving, Biryani with chicken provides 104 kcal of energy, 7.15g protein (27% of calories), 13.6g total carbohydrates (52% of calories, including 1.1g dietary fiber and 1.88g sugars), and 2.38g total fat (21% of calories).
Vitamins Profile in Biryani with chicken (Per 100g)
Track how Biryani with chicken contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 6.2 mg | 6.9% DV |
| Vitamin D (D2 + D3) | 0.1 µg | 0.5% DV |
| Vitamin B12 (Cobalamin) | 0.12 µg | 5% DV |
| Vitamin A (RAE) | 19 µg | 2.1% DV |
| Vitamin E (Alpha-Tocopherol) | 0.3 mg | 2% DV |
| Vitamin K (Phylloquinone) | 5.5 µg | 4.6% DV |
| Vitamin B1 (Thiamin) | 0.073 mg | 6.1% DV |
| Vitamin B2 (Riboflavin) | 0.079 mg | 6.1% DV |
| Vitamin B3 (Niacin) | 2.21 mg | 13.8% DV |
| Vitamin B6 (Pyridoxine) | 0.177 mg | 10.4% DV |
| Total Folate (Vitamin B9) | 23 µg | 5.8% DV |
| Folate (Dietary Folate Equivalents) | 30 µg | 7.5% DV |
| Natural Food Folate | 11 µg | 2.8% DV |
| Choline | 20.2 mg | 3.7% DV |
| Preformed Retinol | 13 µg | 1.4% DV |
| Beta-Carotene | 74 µg | 2.1% DV |
| Alpha-Carotene | 3 µg | 0.2% DV |
| Beta-Cryptoxanthin | 5 µg | 0.8% DV |
| Lutein + Zeaxanthin | 51 µg | 0.5% DV |
| Lycopene | 310 µg | 3.1% DV |
Minerals & Electrolytes in Biryani with chicken (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.84 mg | 4.7% DV |
| Calcium (Ca) | 34 mg | 2.6% DV |
| Magnesium (Mg) | 19 mg | 4.5% DV |
| Potassium (K) | 256 mg | 5.4% DV |
| Zinc (Zn) | 0.63 mg | 5.7% DV |
| Selenium (Se) | 6.8 µg | 12.4% DV |
| Phosphorus (P) | 93 mg | 7.4% DV |
| Copper (Cu) | 0.072 mg | 8% DV |
| Sodium (Na) | 161 mg | 7% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.023 g | 1.4% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.227 g | 1.6% DV |
| Monounsaturated Fat (MUFA) | 0.773 g | 2.6% DV |
| Polyunsaturated Fat (PUFA) | 0.254 g | 1.3% DV |
| Saturated Fat (SFA) | 0.907 g | 4.5% DV |
| Dietary Cholesterol | 25 mg | 8.3% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Biryani with chicken contains 104 calories (kcal), 7.15g of protein, 13.6g of carbohydrates (1.1g fiber, 1.88g total sugars), and 2.38g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Biryani with chicken has an estimated food pH of 6.2 and a Potential Renal Acid Load (PRAL) score of 0.632 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Biryani with chicken: Milk. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Biryani with chicken by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.