Egg curry vs sambar: calories and protein compared
Short answer: for fat loss pick egg curry; for muscle gain egg curry does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Egg curry | Sambar |
|---|---|---|
| Serving | 2 eggs with gravy | 1 katori · 150 g |
| Calories | 217 kcal | 126 kcal |
| Protein | 14 g | 6 g |
| Carbs | 5 g | 17 g |
| Fat | 16 g | 3 g |
| Protein per 100 kcal | 6.3 g | 4.6 g |
| Calories from fat | 66% | 24% |
What the numbers say
- Egg curry has 91 kcal more a serving than sambar. One serving of egg curry has the calories of about 1.7 servings of sambar.
- Egg curry has more protein: 14 g vs 6 g.
- For protein per calorie, egg curry wins with 6.3 g per 100 kcal.
- They suit different diets: egg curry is eggetarian and sambar is vegan.
Which to pick
- Losing fat: Egg curry, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Egg curry, 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.