Boiled Egg vs Omelette vs Bhurji: Which Has More Protein?

Boiled, folded or scrambled with masala: when you use the same number and size of eggs, the egg protein is roughly the same. The ingredients around them change the meal.

The protein comparison

One large egg provides about 6 g of protein, so two provide approximately 12 g. Egg sizes differ; these are rounded estimates. A USDA recipe lists 6 g protein in a serving made with one large egg.

Protein from eggs only. Cheese, milk or other ingredients may add protein; oil and butter add calories.

Boiled eggs: simple and portable

Boiling needs no cooking oil. Pair eggs with fruit, vegetables or whole-grain toast. Boiled eggs do not have more protein than the same eggs made into bhurji.

Omelette: easy to add vegetables

A two-egg omelette has about 12 g of protein from the eggs. Add onion, tomato, spinach or capsicum. Milk or cheese can contribute protein, while oil, butter and cheese also affect calories.

Egg bhurji: flavour with flexibility

Two eggs scrambled with onion, tomato, chilli and spices still give roughly 12 g of egg protein. Use a modest amount of oil if you want a lighter meal and serve with roti or vegetables.

Which one should you choose?

Pick the preparation you enjoy. For more protein, add an egg or egg whites, or include another protein-rich food. Cook eggs until both white and yolk are firm; cook egg dishes thoroughly. See USDA egg safety guidance.

Explore more

How much protein do you need? · Calories in Indian egg dishes

This article is educational information, not medical or nutrition advice.