Egg white omelette vs masala omelette: calories and protein compared
Short answer: for fat loss pick egg white omelette; for muscle gain masala omelette does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Egg white omelette | Masala omelette |
|---|---|---|
| Serving | 3 egg whites | 2 eggs |
| Calories | 85 kcal | 194 kcal |
| Protein | 11 g | 13 g |
| Carbs | 2 g | 2 g |
| Fat | 3 g | 15 g |
| Protein per 100 kcal | 13.1 g | 6.8 g |
| Calories from fat | 32% | 70% |
What the numbers say
- Masala omelette has 109 kcal more a serving than egg white omelette. One serving of masala omelette has the calories of about 2.3 servings of egg white omelette.
- Masala omelette has more protein: 13 g vs 11 g.
- For protein per calorie, egg white omelette wins with 13.1 g per 100 kcal.
Which to pick
- Losing fat: Egg white omelette, 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.