1 serving (200 grams) contains 250 calories, 15.0 grams of protein, 15.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
294.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.6 g | 22% | |
| Saturated Fat | 5.9 g | 29% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 235.3 mg | 78% | |
| Sodium | 588.2 mg | 25% | |
| Total Carbohydrates | 11.8 g | 4% | |
| Dietary Fiber | 2.4 g | 8% | |
| Sugars | 3.5 g | ||
| protein | 17.6 g | 35% | |
| Vitamin D | 47.1 mcg | 235% | |
| Calcium | 58.8 mg | 4% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 352.9 mg | 7% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Egg masala
Egg Masala is a flavorful Indian dish made with boiled eggs simmered in a spicy and aromatic curry sauce. Originating from the Indian subcontinent, this dish is a staple in many regional cuisines across India, often served with rice, naan, or parathas. An excellent source of high-quality protein, eggs provide essential amino acids, while the spices used in the masala, such as turmeric, cumin, and coriander, are known for their anti-inflammatory properties. A single serving of Egg Masala typically provides around 200-250 calories, 12-15 grams of protein, and vital micronutrients like selenium, choline, vitamin B12, and iron, depending on the preparation method.
Health Benefits
- High-Quality Protein: Eggs in the dish provide approximately 6 grams of complete protein per egg, supporting muscle repair and maintenance.
- Rich in Selenium: A single egg contains about 22% of the daily selenium requirement, promoting antioxidant activity and thyroid function.
- Source of Choline: Eggs supply about 147 mg of choline per egg, which is essential for brain health and nerve function.
- Anti-Inflammatory Benefits: Spices like turmeric, used in the masala, contain curcumin, which has anti-inflammatory and antioxidant properties.
- Iron for Energy: Eggs contain heme iron, a bioavailable form of iron, contributing to improved oxygen transport and energy levels.
Dietary Considerations
Selection and Storage
Store leftover Egg Masala in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or in the microwave to maintain texture and flavor.
Common Questions About Egg masala Nutrition
What is the nutritional content of Egg Masala?
Egg Masala is high in protein, as eggs provide around 6-7 grams of protein per egg. A typical serving of Egg Masala (around 150 grams) contains approximately 200-250 calories, depending on the oil and spices used. It is also rich in vitamins like Vitamin B12, D, and choline from eggs, while the spices contribute antioxidants and anti-inflammatory properties.
Can I eat Egg Masala on a keto diet?
Yes, Egg Masala can be included in a keto diet if prepared with low-carb ingredients like keto-friendly oils and minimal or no added sugar. Eggs are naturally low in carbs and rich in fats and protein, making them ideal for a keto diet. Avoid using carb-heavy ingredients, such as starchy vegetables, to keep it keto-approved.
Is Egg Masala healthy, and are there any concerns?
Egg Masala can be a healthy, nutrient-dense meal due to its high protein and essential vitamins from eggs and beneficial compounds in spices. However, excessive use of oil or cream can increase calorie and fat content. People with cholesterol concerns should moderate their egg consumption, as each egg contains roughly 186 mg of cholesterol.
How many servings of Egg Masala should I eat?
A typical serving size of Egg Masala for an adult would be one or two eggs incorporated into the dish, which provides ample protein for a meal. When portioning, aim for 150-200 grams for a balanced intake without excess calories or fat.
How does Egg Masala compare to boiled eggs in terms of nutrition?
Egg Masala tends to be higher in calories and fat compared to plain boiled eggs due to the use of oil and additional ingredients like tomatoes and spices in its preparation. While both options are high in protein, Egg Masala provides added flavor and benefits from spices but may include extra fats depending on cooking methods.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
