Boiled eggs vs masala omelette: calories and protein compared
Short answer: for fat loss pick boiled eggs; for muscle gain masala omelette does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Boiled eggs | Masala omelette |
|---|---|---|
| Serving | 2 eggs | 2 eggs |
| Calories | 143 kcal | 194 kcal |
| Protein | 13 g | 13 g |
| Carbs | 1 g | 2 g |
| Fat | 10 g | 15 g |
| Protein per 100 kcal | 9.1 g | 6.8 g |
| Calories from fat | 63% | 70% |
What the numbers say
- Masala omelette has 51 kcal more a serving than boiled eggs. One serving of masala omelette has the calories of about 1.4 servings of boiled eggs.
- Protein is about the same (13 vs 13 g).
- For protein per calorie, boiled eggs wins with 9.1 g per 100 kcal.
Which to pick
- Losing fat: Boiled eggs, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Masala 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.