Egg bhurji vs masala omelette: calories and protein compared
Short answer: for fat loss pick masala 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 | Masala omelette |
|---|---|---|
| Serving | 2 eggs | 2 eggs |
| Calories | 200 kcal | 194 kcal |
| Protein | 13 g | 13 g |
| Carbs | 4 g | 2 g |
| Fat | 15 g | 15 g |
| Protein per 100 kcal | 6.7 g | 6.8 g |
| Calories from fat | 68% | 70% |
What the numbers say
- Calories are close: 200 vs 194 kcal a serving.
- Protein is about the same (13 vs 13 g).
- For protein per calorie, masala omelette wins with 6.8 g per 100 kcal.
Which to pick
- Losing fat: Masala 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.