Bread omelette vs egg sandwich: calories and protein compared
Short answer: for fat loss pick egg sandwich; for muscle gain bread omelette does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Bread omelette | Egg sandwich |
|---|---|---|
| Serving | 2 eggs + 2 slices | 1 sandwich |
| Calories | 362 kcal | 244 kcal |
| Protein | 18 g | 11 g |
| Carbs | 27 g | 26 g |
| Fat | 21 g | 11 g |
| Protein per 100 kcal | 4.9 g | 4.6 g |
| Calories from fat | 51% | 39% |
What the numbers say
- Bread omelette has 118 kcal more a serving than egg sandwich. One serving of bread omelette has the calories of about 1.5 servings of egg sandwich.
- Bread omelette has more protein: 18 g vs 11 g.
- For protein per calorie, bread omelette wins with 4.9 g per 100 kcal.
Which to pick
- Losing fat: Egg sandwich, because it is lighter and the protein difference is small.
- Building muscle: Bread omelette, 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.