Egg bhurji, a beloved dish in many households, is not only delicious but also packed with nutrients. If you are curious about the calorie content in a typical serving made with two eggs, you’re in the right place. In this article, we will explore the calorie count, nutritional benefits, and much more. Let’s delve into the details!
| Ingredient | Calories (per serving) |
|---|---|
| 2 Eggs | 140 |
| Onion (1 medium) | 44 |
| Tomato (1 medium) | 22 |
| Green chili (1) | 6 |
| Cilantro (1 tbsp) | 1 |
| Oil (1 tsp) | 40 |
| Spices (various) | 5 |
| Total Calories | 258 |
Calories in 2 Eggs
The primary ingredient in egg bhurji is, of course, eggs. Two large eggs typically contain about 140 calories. Eggs are a great source of high-quality protein and essential nutrients, making them a staple in many diets. They provide the body with vital amino acids necessary for muscle repair and growth.
Calories in Onion
A medium-sized onion adds approximately 44 calories to your egg bhurji. Onions not only enhance the flavor but also offer several health benefits, including antioxidants and anti-inflammatory properties. They are low in calories but high in vitamins and minerals, making them an excellent addition to any dish.
Calories in Tomato
Adding a medium tomato contributes around 22 calories. Tomatoes are rich in lycopene, an antioxidant that has been linked to numerous health benefits, including heart health and cancer prevention. They also provide hydration and essential vitamins like vitamin C.
Calories in Green Chili
One green chili pepper adds a mere 6 calories but brings a significant kick to your egg bhurji. Besides enhancing the flavor, green chilies are known to boost metabolism and are rich in vitamins A and C, providing additional health benefits.
Calories in Cilantro
Cilantro, when added as a garnish, contributes only about 1 calorie per tablespoon. This herb not only adds a fresh flavor to the dish but is also known for its potential health benefits, including anti-inflammatory and antioxidant properties.
Calories in Oil
Using 1 teaspoon of oil adds around 40 calories. While oil is essential for cooking and adds flavor, it’s important to choose healthy oils such as olive oil or coconut oil for better health outcomes. Moderation is key to ensuring that your egg bhurji remains a healthy option.
Calories in Spices
Various spices used in egg bhurji contribute about 5 calories. Spices like turmeric, cumin, and coriander not only enhance the flavor profile of the dish but also pack a punch in terms of health benefits, including anti-inflammatory and antioxidant effects.
FAQ
What are the health benefits of egg bhurji?
Egg bhurji is high in protein, which is essential for muscle building and repair. The dish also contains vitamins and minerals from the vegetables and spices, making it a nutritious meal option.
Can I make egg bhurji healthier?
Yes! You can use minimal oil, add more vegetables, or substitute regular eggs with egg whites or plant-based alternatives to reduce calories and increase fiber content.
Is egg bhurji suitable for weight loss?
Egg bhurji can be a good option for weight loss if prepared with minimal oil and served with whole-grain bread or eaten alone. It is high in protein, which can help keep you full longer.
How many calories are in a serving of egg bhurji?
A typical serving of egg bhurji made with two eggs and various vegetables is around 258 calories, depending on the ingredients used.
Can I add other ingredients to egg bhurji?
Absolutely! You can add bell peppers, peas, or even cheese to enhance flavor and nutritional value. Just be mindful of the additional calories these ingredients may contribute.
In conclusion, egg bhurji is a delicious and nutritious dish that can fit well into a balanced diet. With a calorie count of approximately 258 for a serving made with two eggs and various vegetables, it offers a satisfying meal that is both flavorful and healthy. For more information on nutrition, you can refer to the [USDA FoodData Central](https://fdc.nal.usda.gov/) and the [National Institutes of Health](https://www.nih.gov/).