Egg curry vs paneer bhurji: calories and protein compared
Short answer: for fat loss pick egg curry; for muscle gain paneer bhurji does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Egg curry | Paneer bhurji |
|---|---|---|
| Serving | 2 eggs with gravy | 1 katori · 120 g |
| Calories | 217 kcal | 275 kcal |
| Protein | 14 g | 15 g |
| Carbs | 5 g | 5 g |
| Fat | 16 g | 22 g |
| Protein per 100 kcal | 6.3 g | 5.5 g |
| Calories from fat | 66% | 71% |
What the numbers say
- Paneer bhurji has 58 kcal more a serving than egg curry. One serving of paneer bhurji has the calories of about 1.3 servings of egg curry.
- Protein is about the same (14 vs 15 g).
- For protein per calorie, egg curry wins with 6.3 g per 100 kcal.
- They suit different diets: egg curry is eggetarian and paneer bhurji is vegetarian.
Which to pick
- Losing fat: Egg curry, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Paneer 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.