Eral Biryani has 226.9 calories per serving (1 Medium Cup) — that's 109.5 calories per 100g. It provides 11.5g protein, 32.6g carbs, and 5.6g fat. With a medium glycemic index (GI: 58), this recipe is suitable for heart health. The 2.3g 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 Eral Biryani in the Hint app — India's comprehensive recipe and nutrition tracking platform.
1 serving = 207.2g
Cooking time: 20 minutes
Serves: 13 persons
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
| Nutrient | Eral Biryani | Fish biryani | Maasa Biryani | Mach Biryani |
|---|---|---|---|---|
| Calories | 226.9 kcal | 235.4 kcal | 235.4 kcal | 235.4 kcal |
| Carbs | 32.6 g | 32.6 g | 32.6 g | 32.6 g |
| Protein | 11.5 g | 11.1 g | 11.1 g | 11.1 g |
| Fat | 5.6 g | 6.8 g | 6.8 g | 6.8 g |
| Fiber | 2.3 g | 2.3 g | 2.3 g | 2.3 g |
| Sugar | 1.4 g | 1.4 g | 1.4 g | 1.4 g |
| Sodium | 159 mg | 191.6 mg | 191.6 mg | 191.6 mg |
| Cholesterol | 37.6 mg | 23.4 mg | 23.4 mg | 23.4 mg |
At 226.9 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
Moderate glycemic index (GI: 58). Adding a fiber-rich side dish can help moderate the blood sugar response.
Contains 11.5g protein per serving — a moderate amount. Pair with a bowl of dal to boost protein intake for muscle gain.
Low cholesterol (37.6mg) and low saturated fat (1.9g) make this heart-friendly. Rich in omega-3 fatty acids which support cardiovascular health. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats. Low sodium content is ideal for blood pressure management.
Moderate-to-high GI (58) 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.
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production. Adequate protein (11.5g) supports healthy thyroid function. The spices aid digestion, which can be sluggish in hypothyroidism.
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.
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.
1 Medium Cup (~207.2g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
1 Medium Cup (~207.2g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Eral Biryani stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
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.
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (453.7-680.6 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
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.
One serving of Eral Biryani contains 226.9 kcal (11.5g protein, 32.6g carbs, 5.6g fat). That's 109.5 kcal per 100g. You can track exact portions in the Hint app.
At 226.9 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: 58). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 58 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Eral Biryani has 11.5g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Eral Biryani at 226.9 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.
Eral Biryani already has good protein (11.5g). Pair with a whole grain like roti or brown rice, and add a vegetable side or raita for fiber and micronutrients.
Moderate-to-high GI (58) 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.
Higher protein intake increases satiety and reduces overall calorie consumption
Leidy HJ et al. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition.
DOI: 10.3945/ajcn.114.084038Increased 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/foods6100092Omega-3 fatty acids reduce triglycerides and lower risk of heart disease
Mozaffarian D & Wu JHY (2011). Omega-3 fatty acids and cardiovascular disease. Journal of the American College of Cardiology.
DOI: 10.1016/j.jacc.2011.06.063
