Egg Bhurji (Anda Bhurji) Calories and Protein: 1 to 10 Eggs, Plus the 8 Minute Recipe
1 egg bhurji: about 140 kcal, 7 g protein (1 tsp ghee). 2 eggs: 210 kcal, 13 g. 3 eggs: 280 kcal, 19 g. 4 eggs: 395 kcal, 25 g. Table to 10 eggs, 8-min recipe.
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See how many grams you need, shown in eggs, paneer and katoris of dal.
Find your daily protein target →Quick answer: A 3 egg bhurji cooked in 1 tsp ghee has about 19 g protein and 280 kcal. Two eggs give about 13 g and 210 kcal, and four eggs about 25 g and 395 kcal. It takes 8 minutes. The full table for 1 to 10 eggs, with whites and with roti, is below.
Recipe at a Glance
Eggs as our members log them
78 kcal
1 egg, 6 g protein
156 kcal
2 eggs, 13 g protein
20 g
protein that most main meals reached
36%
of logged snacks reached 20 g
Source: A sample of member food logs from the YourTrainer app, 19 April to 17 September 2026, members only, aggregated
Two eggs give 13 g in our members' logs and three about 19 g, just under the 20 g that main meals usually reached. That is why this recipe adds toast and milk to take the plate to about 28 g.
Why Egg Bhurji is the King of Indian Breakfasts
- Complete protein profile: Whole eggs are the gold-standard protein source, all 9 essential amino acids in ideal ratios. Most plant proteins lack one or two.
- 8 minutes start to finish: Faster than instant noodles. No prep the night before.
- Choline-rich: Whole eggs deliver choline (brain + liver function) which most Indians under-eat.
- 19 g protein from 3 eggs: about 25 g with 2 toasts, a solid start toward your daily target.
From our coaching data: In a sample of member food logs from 19 Apr to 21 Oct 2026, breakfast carries about 31% of the protein members log. Lunch carries about 30% and dinner about 26%. Members choose the meal label themselves, so read this as a pattern, not a rule.
Ingredients (1 serving)
- 3 whole eggs (or 2 whole + 2 whites for lower fat)
- 1 small onion, finely chopped
- 1 small tomato, finely chopped
- 1 green chilli, chopped
- 1 tablespoon coriander leaves
- 1 tsp ghee or oil
- ½ tsp cumin seeds (jeera)
- ¼ tsp turmeric, ½ tsp red chilli powder, ¼ tsp garam masala
- Salt to taste, pinch of black pepper
Step-by-Step (8 Minutes)
Step 1 · Prep (2 min)
Chop onion, tomato, chilli, coriander. Crack 3 eggs, whisk with a pinch of salt and black pepper. Don't over-whisk, just combine yolks and whites.
Step 2 · Tadka (2 min)
Heat 1 tsp ghee in non-stick pan, medium. Add cumin seeds → crackle 10 sec → onion + chilli. Saute 2 minutes.
Step 3 · Masala (2 min)
Add turmeric, red chilli, garam masala, salt. Stir 30 sec. Add tomato. Cook 2 minutes until soft.
Step 4 · Scramble (2 min)
Reduce heat to MEDIUM-LOW. Pour beaten eggs. Stir continuously with spatula. Off heat when eggs are just set but still glossy (~2 min). Coriander, done.
Macro Breakdown
| Component | Amount | Protein | Kcal |
|---|---|---|---|
| 3 whole eggs | ~150g | 18g | 210 |
| Onion + tomato | 1 small each | 1g | 25 |
| Ghee | 1 tsp | 0g | 45 |
| Bhurji only | 19g | ~280 | |
| + 2 multigrain toast | 60g | +6g | +150 |
| + 1 cup milk | 200ml | +7g | +120 |
With 2 toasts the plate is about 25 g protein and 430 kcal. Add a cup of milk as well and it reaches about 32 g and 550 kcal.
Turn the numbers into meals
Knowing the calories is the easy part. Eating to them through a normal Indian week is where most people slip.
A YourTrainer coach plans your week around the dal, roti, rice and sabzi you already eat, reviews your plate photos and adjusts every week. It runs fully online, so it works the same in Bengaluru or Boston.
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Egg Bhurji Calories and Protein by Number of Eggs
Most people want the numbers for their own portion, so here they are. Each whole egg counts as 6 g protein and 70 kcal. The masala (onion, tomato, spices) adds about 1 g protein and 25 kcal, and every teaspoon of ghee adds 45 kcal. Butter gives about the same numbers as ghee.
| Eggs (ghee used) | Protein | Kcal |
|---|---|---|
| 1 egg (1 tsp) | 7 g | ~140 |
| 2 eggs (1 tsp) | 13 g | ~210 |
| 3 eggs (1 tsp) | 19 g | ~280 |
| 4 eggs (2 tsp) | 25 g | ~395 |
| 5 eggs (2 tsp) | 31 g | ~465 |
| 6 eggs (2 tsp) | 37 g | ~535 |
| 10 eggs (3 tsp) | 62 g | ~885 |
Whole eggs plus egg whites
Each egg white adds about 3.5 g protein and 17 kcal, which is how gym-goers raise protein without many extra calories. These include 1 tsp ghee and the masala.
| Mix | Protein | Kcal |
|---|---|---|
| 2 whole + 3 whites | ~24 g | ~260 |
| 2 whole + 4 whites | ~27 g | ~280 |
| 3 whole + 3 whites | ~30 g | ~330 |
Egg bhurji with roti
A medium roti is about 120 kcal and 3.5 g protein (sizes vary, see our katori and roti portion guide).
| Plate | Protein | Kcal |
|---|---|---|
| 2 egg bhurji + 2 rotis | ~20 g | ~450 |
| 3 egg bhurji + 2 rotis | ~26 g | ~520 |
| 4 egg bhurji + 2 rotis | ~32 g | ~635 |
Not sure how many eggs fit your day? The protein calculator turns your daily target into eggs, paneer and dal. If you would rather have a coach build your meals around the food you already eat, that is what our online coaching does, including for Indians living abroad.
Is Egg Bhurji Good for Weight Loss?
Yes, when you control the fat. A 3 egg bhurji in 1 tsp ghee is about 19 g protein for 280 kcal, which keeps you full for hours. The calories climb with extra ghee, butter or cheese, so measure the fat. For a cut, 2 whole eggs plus 3 whites gives about 24 g protein for about 260 kcal.
4 Variations
- Cheesy Egg Bhurji: Add 15g grated cheese in the last 30 sec. +60 kcal, +3g protein.
- Spinach Egg Bhurji: Add ½ cup chopped spinach with tomato. +20 kcal, +iron + folate.
- Higher protein (lower fat): Use 2 whole eggs + 3 whites. About 24 g protein, 260 kcal.
- Mumbai-style street bhurji: Add ¼ tsp pav bhaji masala + butter (not ghee). Different flavour profile.
4 Common Mistakes
- High heat during scramble: Burns the egg, makes it rubbery. Medium-LOW only.
- Over-cooking: Eggs continue to cook from residual heat. Take off pan when still slightly glossy.
- Skipping the whisk: Eggs poured straight into pan come out with white streaks. Whisk briefly first.
- Too much salt: Eggs need very little. ¼ tsp total is plenty for 3 eggs.
Coach's Tip: The yolk has all the choline + vitamin D. Don't throw it away to "save calories", a whole egg is 70 kcal. You'd need to skip 4 yolks to save 280 kcal. Not worth the nutrient loss. Eat the yolks.
Useful Next Reads
- Paneer Bhurji, Vegetarian Counterpart
- 15 High-Protein Indian Breakfasts
- Paneer Chilla Recipe
- How Many Eggs a Day Is Safe for Muscle?
- Calorie Calculator
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Coach Anish, YourTrainer
Sources
- Indian Food Composition Tables (IFCT) 2017 · ICMR, National Institute of Nutrition
- Nutrient Requirements for Indians (RDA and EAR) · ICMR, National Institute of Nutrition
Figures for Indian foods follow IFCT 2017 (ICMR-NIN). Coaching guidance on this site is educational and is not a substitute for medical advice. See how we use sources.
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About Anish Agarwal
Founder & Head Coach, YourTrainer · NASM & K11 Certified Personal Trainer · coaching since 2022
Featured in Dietitians.io, Fitness Interview, NRI Pulse, The MASALA Study. Press and media
Anish Agarwal is a NASM and K11 certified personal trainer coaching fat loss, body transformation, strength, and nutrition for clients across India since 2022. He founded YourTrainer to make expert, science-based coaching accessible online and in Bengaluru. Coach Anish's profile and the YourTrainer story.
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