Eggs · 4 varieties featured
Egg dishes
Boiled eggs, omelettes, bhurji, egg curry and egg biryani. Compare each variety's weight-management rating, calories per serving and where to find it
The short answer
Across the 4 varieties of egg dishes we compare, a serving has about 74 to 711 kcal: Boiled egg is the lightest (about 74 kcal for 1 boiled egg, about 50 g) and Egg biryani the heaviest (about 711 kcal for 1 plate, about 560 g). For weight management, Boiled egg rates best (3.5/5, good fit), judged on calories per gram, protein and fibre for the calories, and the size of a regular serving.
Reviewed by Deepu Oommen on 3 Nov 2026 · How we review
Average weight-management rating
Average of the 4 varieties, rounded to the nearest half star. Varieties range from 2.0 to 3.5.
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- Calories per serving
- 74 to 711 kcal
- Best for weight management
- Boiled egg · 3.5/5
- Lightest
- Boiled egg · 74 kcal
- Varieties compared
- 4
How many calories are in egg dishes?
| Variety | Serving | Calories | For weight management |
|---|---|---|---|
| Boiled egg1 boiled egg (about 50 g) | 1 boiled egg (about 50 g) | 74 kcal | 3.5/5 · Good fit |
| Omelette1 omelette (about 150 g) | 1 omelette (about 150 g) | 328 kcal | 2.5/5 · Moderate fit |
| Egg bhurji1 katori (about 200 g) | 1 katori (about 200 g) | 385 kcal | 2.0/5 · Limited fit |
| Egg biryani1 plate (about 560 g) | 1 plate (about 560 g) | 711 kcal | 2.5/5 · Moderate fit |
Which egg dish is best for weight management?
Boiled egg
Across India
3.5 / 5Rated 3.5 out of 5. Good fit for weight managementHow this is worked out
- Calories per gram (35%)
- 1.48 kcal · 74/100
- Protein per 100 kcal (25%)
- 9.1 g · 91/100
- Fibre per 100 kcal (20%)
- 0.0 g · 0/100
- Portion (20%)
- 74 of 200 kcal (snack) · 100/100
- Per 100 g
- 147.7 kcal · P 13.43 g · C 0 g · F 10.54 g
Score 68.7 of 100 = 3.5 stars. IFCT 2017 (ICMR-NIN), M004 Egg, poultry, whole, boiled. Source: IFCT 2017, National Institute of Nutrition (ICMR), 2017.
Find near you74 kcal
1 boiled egg (about 50 g)
About 15 min of brisk walking uses similar energy
2.5 / 5Rated 2.5 out of 5. Moderate fit for weight managementHow this is worked out
- Calories per gram (35%)
- 1.27 kcal · 80/100
- Protein per 100 kcal (25%)
- 3.1 g · 31/100
- Fibre per 100 kcal (20%)
- 0.8 g · 26/100
- Portion (20%)
- 711 of 550 kcal (main meal) · 21/100
- Per 100 g
- 126.9 kcal · P 3.9 g · C 18.6 g · F 3.9 g
Score 45.2 of 100 = 2.5 stars. Calculated from a standard recipe using IFCT 2017 (ICMR-NIN) and USDA FoodData Central values. Source: Recipe: Swasthi's Recipes, Egg Biryani, 2017.
Find near you711 kcal
1 plate (about 560 g)
About 2 hr 15 min of brisk walking uses similar energy
2.5 / 5Rated 2.5 out of 5. Moderate fit for weight managementHow this is worked out
- Calories per gram (35%)
- 2.19 kcal · 53/100
- Protein per 100 kcal (25%)
- 5.2 g · 52/100
- Fibre per 100 kcal (20%)
- 0.3 g · 9/100
- Portion (20%)
- 328 of 400 kcal (breakfast) · 68/100
- Per 100 g
- 218.8 kcal · P 11.4 g · C 1.1 g · F 19 g
Score 47.1 of 100 = 2.5 stars. Calculated from a standard recipe using IFCT 2017 (ICMR-NIN) and USDA FoodData Central values. Source: Recipe: Swasthi's Recipes, Egg Omelette Recipe (Indian-style vegetable omelette), 2017.
Find near you328 kcal
1 omelette (about 150 g)
About 1 hr of brisk walking uses similar energy
Egg bhurji
Across India
2.0 / 5Rated 2 out of 5. Limited fit for weight managementHow this is worked out
- Calories per gram (35%)
- 1.92 kcal · 61/100
- Protein per 100 kcal (25%)
- 5.0 g · 50/100
- Fibre per 100 kcal (20%)
- 0.6 g · 19/100
- Portion (20%)
- 385 of 200 kcal (side dish) · 0/100
- Per 100 g
- 192.3 kcal · P 9.7 g · C 3.6 g · F 15.6 g
Score 37.8 of 100 = 2.0 stars. Calculated from a standard recipe using IFCT 2017 (ICMR-NIN) and USDA FoodData Central values. Source: Recipe: Swasthi's Recipes, Egg Bhurji Recipe (Indian Anda Bhurji), 2017.
Find near you385 kcal
1 katori (about 200 g)
About 1 hr 15 min of brisk walking uses similar energy
Walking times are for a 70 kg adult at a brisk pace (about 5.6 km/h). Enter your weight in How much should I eat? to make them yours.
Walking energy: Compendium of Physical Activities, 2011. Calories are estimates; restaurant portions vary. Ratings scored on 2026-11-03.
Are egg dishes good for weight management?
On average, the 4 varieties of egg dishes we compare rate 2.5/5 (moderate fit) for weight management, but they differ a lot. Boiled egg is the better everyday choice; Egg bhurji (2.0/5, limited fit) is better kept to a smaller portion or an occasional meal. Adding vegetables, dal or curd on the side and keeping to one serving matters as much as which variety you pick.
Common questions about egg dishes
How many calories are in egg dishes?
About 74 to 711 kcal per serving, depending on the variety. Boiled egg is the lightest and Egg biryani the heaviest.
Which egg dish has the fewest calories?
Boiled egg, with about 74 kcal for 1 boiled egg, about 50 g.
Which egg dish is best for weight management?
Boiled egg rates best at 3.5/5, good fit. Ratings combine calories per gram, protein and fibre per 100 kcal, and the size of a regular serving, each scored against fixed limits.
How much walking uses the energy in a serving of egg dish?
For a 70 kg adult walking briskly, about 15 min for Boiled egg and 2 hr 15 min for Egg biryani.
About these ratings
Each rating combines four things, each scored from 0 to 100 against fixed limits: calories per gram (35%), protein per 100 kcal (25%), fibre per 100 kcal (20%), and the size of a regular serving compared with what that kind of dish should provide in a meal (20%). More than 15 g of added sugar in a serving caps the rating at 2 stars. A higher rating does not mean a dish causes weight loss. See the methodology for the formula.