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Wash and rinse the rice
Wash and rinse the rice and soak in water for 15 minutes while chopping the onions. After 15 minutes, drain, rinse and set the rice aside.
Keema biryani
Keema biryani has 281 calories per serving (1 Medium Cup) — that's 135.3 calories per 100g. It provides 10.2g protein, 34.1g carbs, and 11.5g 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.
Track the exact calories and macros of Keema biryani in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Cup (200 g)
- Calories281.0 kcal
- Carbs34.1 g (136.5 kcal)
- Protein10.2 g (40.8 kcal)
- Fats11.5 g (103.7 kcal)
Nutrition Label
Keema biryani
- Serving Size1 Medium Cup (200 g)
- Calories281.0 kcal
- Carbs34.1 g
- Fiber2.3 g
- Sugar1.3 g
- Protein10.2 g
- Fat11.5 g
- Saturated fat4.2 g
- Mono unsaturated fat4.2 g
- Poly unsaturated fat2.1 g
- Cholesterol32.5 mg
- Sodium163.0 mg
Nutrition per 100g
- Calories135.3 kcal
- Carbs16.4 g
- Fiber1.1 g
- Sugar0.6 g
- Protein4.9 g
- Fat5.5 g
- Cholesterol15.7 mg
- Sodium78.5 mg
1 serving = 207.7g
Cooking time: 20 minutes
Serves: 12 persons
Ingredients
Ghee clarified butter
30 Grams
Tomato ripe local
100 Grams
Chillies green - all varieties
10 Grams
Coriander leaves
50 Grams
Mint leaves
50 Grams
Onion big
250 Grams
Cardamom green
2 Grams
Cloves
2 Grams
Cumin seeds
2 Grams
Pepper, black
5 Grams
Goat shoulder
400 Grams
Rice bran oil
60 Milliliter
Salt
1 Tea Spoon
Water
1000 Milliliter
Ginger garlic paste
1 Table Spoon
Garam masala powder
1 Tea Spoon
Red chilli powder
1 Tea Spoon
Bay leaves
2 Grams
Basmati rice
500 Grams
Instructions
1
2
Cook the rice
Meanwhile, boil water in a big saucepan and add the basmati rice into the boiling water. Drain the water when the rice gets cooked. Keep it aside.
3
Cook the minced meat
Wash the minced meat thoroughly with water. Heat oil in a pan and add cinnamon, bay leaf, green cardamom, cloves, black peppercorns and cumin seeds to the oil in the pan and saute till you start getting the fragrance of the spices. In the next step add the chopped onion and saute for 2-3 minutes until it gets soft. Now add the minced meat and mix well and continue to saute until the mixture turns brownish in the colour. Add garlic paste, ginger paste into the pan and saute it until the raw smell of ginger and garlic goes away. Next, add the tomatoes, red chilli powder and salt and mix them properly. Cook till the tomatoes turn soft. Next, add green chillies, some coriander leaves and some mint leaves and mix. Cook for about 30 seconds until the mint leaves are cooked. Now add some garam masala powder to the keema and give it a good stir. Add salt and 1/4 cup fried onion and mix everything properly.
4
Layer the biryani
Layer half the minced meat mix in a big vessel and spread half rice over keema and spread some fried onion, some mint leaves, some coriander leaves, some garam masala powder, 1 tablespoon ghee, remaining keema, remaining rice, remaining fried onions, remaining mint leaves, remaining coriander leaves, remaining garam masala powder, remaining ghee. Cover the handi with the lid and cook for another 7-8 minutes.
5
Serve it
Serve keema biryani with raita or salad.
Glycemic Index
58 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 | Keema biryani | Mattan piriyani | Mutton biryani | Chicken biryani |
|---|---|---|---|---|
| Calories | 281 kcal | 263.3 kcal | 263.3 kcal | 271.2 kcal |
| Carbs | 34.1 g | 32.2 g | 32.2 g | 31.8 g |
| Protein | 10.2 g | 11.5 g | 11.5 g | 13.7 g |
| Fat | 11.5 g | 9.9 g | 9.9 g | 9.9 g |
| Fiber | 2.3 g | 1.9 g | 1.9 g | 1.9 g |
| Sugar | 1.3 g | 1.1 g | 1.1 g | 1.1 g |
| Sodium | 163 mg | 158.2 mg | 158.2 mg | 282.6 mg |
| Cholesterol | 32.5 mg | 35.6 mg | 35.6 mg | 48.9 mg |
Health Goals Suitability
Weight Loss
At 281 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: 58). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Contains 10.2g protein per serving — a moderate amount. Pair with eggs or chicken or a bowl of dal to boost protein intake for muscle gain.
Heart Health
Low cholesterol (32.5mg) and low saturated fat (4.2g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats. Low sodium content is ideal for blood pressure management.
PCOS
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.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production. Adequate protein (10.2g) supports healthy thyroid function. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Medium Cup (~207.7g) 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 (~207.7g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Cup (~207.7g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Cup (~207.7g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Use low-fat paneer or reduce ghee/butter by half. Switch to a non-stick pan to minimize oil.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Reduce calories
Reduce serving size by 25% to save ~70.2 kcal. Add extra vegetables (capsicum, spinach, mushrooms) to increase volume without adding many kcal.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Keema 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 (562-843 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 Keema biryani contains 281 kcal (10.2g protein, 34.1g carbs, 11.5g fat). That's 135.3 kcal per 100g. You can track exact portions in the Hint app.
At 281 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.
Keema biryani has 10.2g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Keema biryani at 281 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.
Keema biryani already has good protein (10.2g). 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.
Scientific References
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/foods6100092Dietary 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
