Mutton Biryani Kcal per 100g: Estimate and Recipe

Mutton biryani is a South Asian layered rice dish made with spiced lamb or goat, basmati rice, herbs, and aromatics; regional and family versions vary. This recipe gives a practical calorie estimate per 100 g alongside a dum-style method, so you can weigh the finished biryani and calculate a portion accurately.

Estimated energy: about 190 kcal per 100 g for this batch, based on the listed ingredients and an estimated cooked yield of 2.2 kg. It is an estimate, not a laboratory measurement: the meat’s fat, rice’s water absorption, and how much oil remains in the pot all change the result. For a closer figure, weigh the finished dish and divide the batch’s estimated calories by its cooked weight in grams, then multiply by 100. This recipe’s ingredients contribute roughly 4,200 kcal in total; at a 2,200 g yield, that is about 191 kcal per 100 g.

Ingredients

2 lb (900 g) bone-in mutton or lamb, cut into 2-inch (5 cm) pieces
3 cups (570 g) aged basmati rice
1 cup (240 g) plain full-fat yogurt
3 medium (450 g) yellow onions, thinly sliced
5 tbsp (75 ml) neutral oil or ghee, divided
2 tbsp (30 ml) ginger-garlic paste
2 medium (300 g) tomatoes, chopped
2 tbsp (30 ml) lemon juice
2 tsp (10 g) fine salt, divided, plus more as needed
2 tsp (4 g) ground coriander
1 tsp (2 g) ground cumin
1 tsp (2 g) Kashmiri chili powder or mild paprika
½ tsp (1 g) ground turmeric
1 tsp (2 g) garam masala
1 cinnamon stick, about 3 inches (7.5 cm)
4 green cardamom pods
4 whole cloves
1 bay leaf
1 tsp (2 g) cumin seeds
½ cup (15 g) chopped fresh cilantro
½ cup (15 g) chopped fresh mint
2 tbsp (30 ml) warm milk
A pinch of saffron threads, about 0.1 g, optional
1 tbsp (15 g) ghee, for finishing

Instructions

Rinse the rice several times until the water is mostly clear. Cover with fresh water and soak for 30 minutes. Drain well. This soaking time is included in the total.
While the rice soaks, combine the mutton, yogurt, ginger-garlic paste, lemon juice, 1 teaspoon (5 g) salt, coriander, cumin, chili powder, turmeric, and garam masala in a large bowl. Mix thoroughly and leave to marinate at room temperature for 30 minutes. If your kitchen is warm, refrigerate it instead and allow a little extra time for the meat to lose its chill before cooking.
Heat 3 tablespoons (45 ml) oil or ghee in a heavy, oven-safe pot over medium heat. Add the onions and cook, stirring often, for 18–22 minutes until deeply golden. Lift out about one-third for garnish. Add the cinnamon, cardamom, cloves, bay leaf, and cumin seeds to the pot and stir for 30 seconds.
Add the marinated mutton and its marinade. Cook for 8 minutes, stirring to coat the pieces and let excess moisture evaporate. Stir in the tomatoes. Cover and cook over low heat for about 45–60 minutes, stirring occasionally and adding a splash of water if the sauce catches. The meat should be tender but not falling apart. Check the thickest piece with a food thermometer: USDA FSIS lists 145°F (63°C) with a 3-minute rest as the safe minimum for whole cuts of lamb and goat; for tender braised texture, continue cooking as needed. Mutton may take longer than lamb.
Meanwhile, bring a large pot of water to a boil with the remaining 1 teaspoon (5 g) salt. Add the drained rice and boil for 5–6 minutes, until the grains are elongated but still firm in the center. Drain immediately; the rice will finish cooking in the biryani.
When the mutton is tender and its sauce is thick rather than watery, taste and adjust the salt. Scatter half the cilantro and mint over the meat. Spoon the rice evenly on top without pressing it down. Sprinkle on the remaining herbs and reserved fried onions. Stir the saffron into the warm milk, if using, and drizzle it over the rice with the remaining 2 tablespoons (30 ml) oil or ghee and the finishing ghee.
Cover the pot tightly with its lid. For a snug seal, place a clean kitchen towel between the lid and pot, keeping the towel away from the flame, or seal the rim with foil. Cook over the lowest heat for 20 minutes. Turn off the heat and leave covered for 10 minutes so the steam settles. Check a rice grain and, if needed, cover and cook for a few more minutes; avoid stirring, which can break the grains.
Gently lift rice and mutton together from the side of the pot onto a platter. For the calorie estimate, weigh the whole cooked batch after removing bones and any inedible whole spices if you want the per-100-g figure to reflect the edible food. Divide the estimated batch calories by that weight and multiply by 100.

Tips

For a more reliable calorie estimate, use the nutrition information for your specific meat, yogurt, and ghee, and weigh the edible finished biryani. Bone-in pieces make serving weights less consistent.
Do not overboil the rice: it should still have a firm center before layering. Fully cooked rice can turn mushy during the covered steaming stage.
If mutton is unavailable, use bone-in lamb shoulder; it generally becomes tender sooner. Boneless pieces work too, but check them earlier and expect a different final yield.
If you cannot find Kashmiri chili powder, mild paprika gives color with less heat. Saffron is optional; omitting it changes the aroma and color, not the cooking method.

Serving Suggestions

Serve biryani hot, lifting from the bottom so each plate gets some masala-coated mutton and fluffy rice. Pair it with cucumber raita, sliced onion, lemon wedges, and a simple salad. For a richer spread, add a vegetable side or a small bowl of salan, a thin spiced curry. Calorie figures for accompaniments are separate from the per-100-g estimate for the biryani.

Variations

For a less rich batch, replace some or all of the ghee with neutral oil; the flavor will be lighter and the calorie total somewhat lower. For more heat, add a slit green chili to the mutton while it simmers. You can use lamb instead of goat or mutton, but cooking time depends on the cut and age of the animal. To make a boneless version, use 1¾ lb (800 g) boneless shoulder and begin checking tenderness after about 35 minutes.

Storage and Reheating

Refrigerate leftovers within 2 hours of cooking, in shallow airtight containers, for 3–4 days. Freeze in meal-size portions for up to 2–3 months for best quality; thaw overnight in the refrigerator. Reheat only the portion you plan to eat, covered with a tablespoon or two of water, until steaming throughout and at least 165°F (74°C) in the center, checked with a food thermometer. On the stovetop, use low heat and turn gently; in a microwave, pause to stir so the rice heats evenly. Do not leave cooked rice at room temperature for extended periods.

Frequently Asked Questions

How many kcal are in 100 g of mutton biryani?
This recipe is estimated at about 190 kcal per 100 g, using roughly 4,200 kcal of ingredients and a 2.2 kg cooked yield. Your result can differ because of meat fat, bone removal, cooking loss, and the amount of oil absorbed.

How do I calculate the calories in my own serving?
Add the calories from the amounts of ingredients actually used, weigh the finished edible biryani, and divide total calories by total grams. Multiply that number by 100 for kcal per 100 g, or by your serving weight for the serving estimate.

Is this made with lamb or goat?
Either works. “Mutton” commonly means mature sheep in some countries and goat in others, while terminology varies by region. Use the same weight and cook until tender, checking the safe minimum temperature and allowing extra time if needed.

Can I skip soaking the rice?
Yes, but soaking helps basmati cook more evenly and keep its long grains. If you skip it, rinse thoroughly and watch the parboiling closely; the exact time may change, so rely on the firm-center texture rather than the clock alone.

Why is my biryani rice mushy?
The rice may have been boiled too long, drained too slowly, or steamed over excessive heat. Parboil only until the center is firm, drain promptly, and use the lowest stove setting for the covered finish.

Can I prepare the mutton ahead?
Yes. Marinate it covered in the refrigerator for up to 24 hours, then cook it as directed. Keep raw meat separate from ready-to-eat ingredients, and do not leave the marinade at room temperature for more than 2 hours.

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Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes

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