Calories in Egg Bhurji

The recipe scrambles one 50 g egg with 30 g of onion and 30 g of tomato in 1 teaspoon of oil, and counts that as one bowl. It is a small bowl, a one-egg helping. Most people cooking bhurji for a meal break two or three eggs into the pan, and a street-side anda bhurji is usually made with several eggs and a good deal of butter or oil, then served with pav. For those, start from the per-egg figure and count upwards: 260 kcal for two such helpings and 390 kcal for three, before any extra fat.

Fat supplies 61% of the energy, protein 24% and carbohydrate 15%. The fat is split between the egg yolk and the teaspoon of oil; the protein, 7.7 g, is almost entirely the egg's; and the small amount of carbohydrate comes from the onion and tomato, which also give the bowl its 1.9 g of fibre. A plain omelette in this set has 144 kcal and 6.8 g of protein. Bhurji carries vegetables with each egg and, in these recipes, less cooking fat, which is why it comes out a little lower in calories.

A one-egg bowl is about 6% of a sedentary man's daily energy requirement and 8% of a woman's, so it is a side dish or a light snack, not a meal. As a breakfast, two eggs' worth with a roti or two is more realistic, giving 15.4 g of protein from the bhurji. With 24% of its energy from protein it is one of the more protein-rich items in this set, and the vegetables supply a little fibre. It is the seventh lightest of the 22 breakfast dishes listed.

The cholesterol in bhurji comes from the egg yolk and the sodium from the salt in the pan, so a plate made from several eggs carries a multiple of both. Saturated fat stays modest because the recipe uses oil, not butter. People who have been advised to limit cholesterol, or who are managing diabetes, heart disease or blood pressure, should take the number of eggs and the amount of salt from their doctor or dietitian.