Appam vs bread omelette: calories and protein compared
Short answer: for fat loss pick bread omelette; for muscle gain bread omelette does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Appam | Bread omelette |
|---|---|---|
| Serving | 2 appam | 2 eggs + 2 slices |
| Calories | 215 kcal | 362 kcal |
| Protein | 4 g | 18 g |
| Carbs | 41 g | 27 g |
| Fat | 4 g | 21 g |
| Protein per 100 kcal | 2 g | 4.9 g |
| Calories from fat | 18% | 51% |
What the numbers say
- Bread omelette has 147 kcal more a serving than appam. One serving of bread omelette has the calories of about 1.7 servings of appam.
- Bread omelette has more protein: 18 g vs 4 g.
- For protein per calorie, bread omelette wins with 4.9 g per 100 kcal.
- They suit different diets: appam is vegan and bread omelette is eggetarian.
Which to pick
- Losing fat: Bread omelette, because it gives more protein for each calorie, which keeps you full and protects muscle.
- 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.