Appam vs egg sandwich: calories and protein compared
Short answer: for fat loss pick egg sandwich; for muscle gain egg sandwich does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Appam | Egg sandwich |
|---|---|---|
| Serving | 2 appam | 1 sandwich |
| Calories | 215 kcal | 244 kcal |
| Protein | 4 g | 11 g |
| Carbs | 41 g | 26 g |
| Fat | 4 g | 11 g |
| Protein per 100 kcal | 2 g | 4.6 g |
| Calories from fat | 18% | 39% |
What the numbers say
- Egg sandwich has 29 kcal more a serving than appam. One serving of egg sandwich has the calories of about 1.1 servings of appam.
- Egg sandwich has more protein: 11 g vs 4 g.
- For protein per calorie, egg sandwich wins with 4.6 g per 100 kcal.
- They suit different diets: appam is vegan and egg sandwich is eggetarian.
Which to pick
- Losing fat: Egg sandwich, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Egg sandwich, because it brings more protein a serving.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.