Boiled Egg vs Masala Omelette

Both sides computed from the same table, at the serving each is actually eaten in.

Boiled Egg

kcal per 1 medium egg (45 g) · 148 kcal/100 g

Masala Omelette

210

kcal per 1 omelette (2 eggs) (120 g) · 175 kcal/100 g

More energy-dense

The short answer

Which one is heavier

Per 100 g, masala omelette is heavier — 175 kcal against 148 kcal for boiled egg, about 18% more. Per real serving the picture changes: 1 medium egg of boiled egg is 67 kcal, while 1 omelette (2 eggs) of masala omelette is 210 kcal, because the portions are not the same size. On protein, boiled egg wins with 13.0 g per 100 g.

ਸਰੋਤ·ICMR–NIN dietary guidance for Indians + weighed portions·1 medium egg entered at 45 g·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026

ਨਾਲ-ਨਾਲ

	Boiled Egg	Masala Omelette
Serving assumed	1 medium egg · 45 g	1 omelette (2 eggs) · 120 g
Calories per serving	67	210
Calories per 100 g	148	175
Protein per 100 g	13.0 g	11.5 g
Carbs per 100 g	0.7 g	3.0 g
Fat per 100 g	11.0 g	13.0 g
Fibre per 100 g	0.0 g	0.6 g
Walking to burn one serving	16 ਮਿੰਟ	49 ਮਿੰਟ

ਸਰੋਤ·IFCT 2017 + published recipe weights·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026

How two dishes are made comparable

Both columns start from the same source — the per-100 g rows for boiled egg and masala omelette in the Indian Food Composition Tables 2017. Neither side is taken from a different database to win an argument.
Each dish keeps its own serving weight: 1 medium egg at 45 g, 1 omelette (2 eggs) at 120 g. Forcing both onto a shared 100 g is what makes most food comparisons useless.
Both rows are then scaled the same way and printed side by side, so the per-gram ranking and the per-plate ranking can visibly disagree — which, on Indian food, they routinely do.

Boiled Egg         148 kcal/100 g ×  45 g ÷ 100 = 67 kcal
Masala Omelette    175 kcal/100 g × 120 g ÷ 100 = 210 kcal

The full method, and where it is weakest →

How to read this

Per-100 g comparisons flatter whatever is eaten in small portions. Masala Omelette is denser per gram, but people do not eat by the gram — boiled egg arrives as 1 medium egg and masala omelette as 1 omelette (2 eggs), and that is where the real difference shows up.

Boiled Egg carries more protein, which matters more than the calorie gap if you are trying to stay full. Both figures assume home cooking with a measured amount of oil; a restaurant plate of either can run 30 to 60% higher.

ਸਵਾਲ

Which has more calories, boiled egg or masala omelette?

Which has more protein, boiled egg or masala omelette?

Boiled Egg — 13.0 g per 100 g against 11.5 g. Per real serving that becomes 5.9 g in 1 medium egg against 13.8 g in 1 omelette (2 eggs).

Why do the two comparisons disagree?

Because a per-100 g comparison flatters whatever is eaten in small portions. 1 medium egg of boiled egg weighs 45 g and 1 omelette (2 eggs) of masala omelette weighs 120 g, so the per-gram ranking and the per-plate ranking are answering different questions. The serving row is the one that decides what you ate.

Nutrient values are averages for the stated preparation, based on the Indian Food Composition Tables 2017 (ICMR–NIN) and standard recipe analysis. Energy is reconciled against the macronutrients with Atwater factors on every build. General information only — not medical or nutrition advice. Home-cooked Indian food varies enormously with oil, ghee and portion size; every value here is an average for a stated serving, with the assumption shown.

ਸਰੋਤ·IFCT 2017 + published recipe weights·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026

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