Egg bhurji vs egg white omelette: calories and protein compared
Short answer: for fat loss pick egg white omelette; for muscle gain egg bhurji does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Egg bhurji | Egg white omelette |
|---|---|---|
| Serving | 2 eggs | 3 egg whites |
| Calories | 200 kcal | 85 kcal |
| Protein | 13 g | 11 g |
| Carbs | 4 g | 2 g |
| Fat | 15 g | 3 g |
| Protein per 100 kcal | 6.7 g | 13.1 g |
| Calories from fat | 68% | 32% |
What the numbers say
- Egg bhurji has 115 kcal more a serving than egg white omelette. One serving of egg bhurji has the calories of about 2.4 servings of egg white omelette.
- Egg bhurji has more protein: 13 g vs 11 g.
- For protein per calorie, egg white omelette wins with 13.1 g per 100 kcal.
Which to pick
- Losing fat: Egg white omelette, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Egg bhurji, 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.