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Wash and rinse the rice
Wash and rinse the rice and soak in 3 cups of water for 15 minutes while chopping the onions. After 15 minutes, drain, rinse and set the rice aside.
Egg biryani
Egg biryani has 229.5 calories per serving (1 Medium Cup) — that's 110.8 calories per 100g. It provides 7.4g protein, 33g carbs, and 7.5g fat. With a medium glycemic index (GI: 62), The 2.6g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger. The probiotic content supports gut health.
Track the exact calories and macros of Egg biryani in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Cup (200 g)
- Calories229.5 kcal
- Carbs33.0 g (131.8 kcal)
- Protein7.4 g (29.7 kcal)
- Fats7.5 g (67.9 kcal)
Nutrition Label
Egg biryani
- Serving Size1 Medium Cup (200 g)
- Calories229.5 kcal
- Carbs33.0 g
- Fiber2.6 g
- Sugar1.6 g
- Protein7.4 g
- Fat7.5 g
- Saturated fat2.5 g
- Mono unsaturated fat2.7 g
- Poly unsaturated fat1.7 g
- Cholesterol86.6 mg
- Sodium160.5 mg
Nutrition per 100g
- Calories110.8 kcal
- Carbs15.9 g
- Fiber1.2 g
- Sugar0.8 g
- Protein3.6 g
- Fat3.6 g
- Cholesterol41.8 mg
- Sodium77.5 mg
1 serving = 207.2g
Cooking time: 20 minutes
Serves: 13 persons
Ingredients
Ghee clarified butter
1 Table Spoon
Milled raw rice
500 Grams
Tomato ripe local
200 Grams
Coriander leaves
50 Grams
Mint leaves
50 Grams
Onion big
250 Grams
Cardamom green
2 Grams
Cloves
2 Grams
Cumin seeds
2 Grams
Turmeric powder
1 Tea Spoon
Whole egg raw
300 Grams
Rice bran oil
3 Table Spoon
Salt
1 Tea Spoon
Water
1000 Milliliter
Curd
250 Grams
Ginger garlic paste
1 Table Spoon
Garam masala powder
1 Tea Spoon
Bay leaves
2 Grams
Instructions
1
2
Boil the eggs
Meanwhile, place the eggs in a medium pot covered with an inch of water and bring to a boil. Remove from heat, cover and let sit 11 minutes. Remove the eggs and place them in ice cold water for 5 minutes. After that, peel them.
3
Fry the onions
Place a large skillet over medium heat. When hot, add 2 tablespoons ghee. Add onions, ¼ teaspoon salt and saute until they turn light golden brown, about 12-15 minutes, stirring ocassionally. Remove half of the onions and reserve for later. Add 1 to 2 tablespoons of water to deglaze the pan. Add the remaining ghee, bay leaves, ginger and garlic paste, chopped tomatoes and garam masala . Add ¼ cup of water, stir and cook until tomatoes soften.While stirring continuously, mix in whisked yogurt. Add rice and water and give it a good stir, scraping the bottom of the pot with your spatula. Top with half of the chopped cilantro and mint. Cover, reduce the heat to low and cook 12-15 minutes.
4
Steam the rice
Meanwhile, heat a fry pan on medium heat. Add 2 teaspoons ghee or oil and 1 teaspoon biryani spice mix. Give it a stir and toss the eggs in that for a minute. Turn off the heat, remove the eggs and cut them in half. When the rice is fully cooked, remove from heat. Pour the soaked saffron over the cooked rice and add the reserved fried onions, cilantro and mint. Using a fork, fluff the rice gently. Let it sit for 5 minutes uncovered. Serve the biryani in a wide dish or plate, and top with the sautéed eggs.
Also Known As
Glycemic Index
62 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Egg biryani | Paneer biryani | Chemmeen Biryani | Cinri biriyani |
|---|---|---|---|---|
| Calories | 229.5 kcal | 251.9 kcal | 226.9 kcal | 226.9 kcal |
| Carbs | 33 g | 35.9 g | 32.6 g | 32.6 g |
| Protein | 7.4 g | 8.1 g | 11.5 g | 11.5 g |
| Fat | 7.5 g | 8.4 g | 5.6 g | 5.6 g |
| Fiber | 2.6 g | 2.6 g | 2.3 g | 2.3 g |
| Sugar | 1.6 g | 3.8 g | 1.4 g | 1.4 g |
| Sodium | 160.5 mg | 166.9 mg | 159 mg | 159 mg |
| Cholesterol | 86.6 mg | 5.4 mg | 37.6 mg | 37.6 mg |
Health Goals Suitability
Weight Loss
At 229.5 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
Diabetes
Moderate glycemic index (GI: 62). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (7.4g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Watch your intake — cholesterol (86.6mg) is on the higher side.
PCOS
Moderate-to-high GI (62) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Medium Cup (~207.2g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Medium Cup (~207.2g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Cup (~207.2g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Cup (~207.2g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Increase the protein portion (chicken/fish/eggs) by 50g, or serve with a side of Greek yogurt.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Egg biryani stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (459-688.5 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Overcooking the vegetables
Why it matters: Overcooking destroys heat-sensitive vitamins (C, B-complex) and reduces fiber quality.
Fix: Cook vegetables until just tender. Add delicate vegetables (like spinach or capsicum) in the last 2-3 minutes.
Frequently Asked Questions
One serving of Egg biryani contains 229.5 kcal (7.4g protein, 33g carbs, 7.5g fat). That's 110.8 kcal per 100g. You can track exact portions in the Hint app.
At 229.5 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
Moderate glycemic index (GI: 62). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 62 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Egg biryani has 7.4g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Egg biryani at 229.5 kcal works for dinner if it's your main dish. Avoid eating within 2 hours of bedtime. If watching kcal intake, have a smaller portion at night.
Since Egg biryani is moderate in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Moderate-to-high GI (62) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Scientific References
Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Probiotic-rich fermented foods support gut microbiome diversity and digestive health
Hill C et al. (2014). The International Scientific Association for Probiotics and Prebiotics consensus statement. Nature Reviews Gastroenterology & Hepatology.
DOI: 10.1038/nrgastro.2014.66Dietary iron from diverse food sources helps prevent iron deficiency anemia
WHO (2001). Iron deficiency anaemia: assessment, prevention, and control. World Health Organization.
DOI: WHO/NHD/01.3
