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Beat the mixture
Put eggs in a bowl. Add onions, green chili, salt, and pepper & cheese in it. Beat properly.
Egg appam
Egg appam has 68.7 calories per serving (1 Medium Piece) — that's 157.5 calories per 100g. It provides 3.8g protein, 1.8g carbs, and 5.1g fat. With a medium glycemic index (GI: 67), It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Egg appam in the Hint app — India's comprehensive recipe and nutrition tracking platform.
69kcal
per piece
- Protein
- 3.8 g
- Carbs
- 1.8 g
- Fat
- 5.1 g
- GI
- 67 (Medium)
Contains egg
Prep: 20 minCook: 10 min Total: 30 minServes 5
Contains:DairyEgg
Detected from the ingredient list. If you have an allergy, always check product labels.
- Serving Size 1 medium piece (43.6 g)
- Calories68.7 kcal
- Carbs1.8 g (7.1 kcal)
- Protein3.8 g (15.3 kcal)
- Fat5.1 g (46.2 kcal)
Calories by portion
Calories and macros of Egg appam for common portion sizes.
| Portion | Weight (g) | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| 1 Egg appam | 44 | 69 | 3.8 | 1.8 | 5.1 |
| 2 Egg appam | 87 | 137 | 7.7 | 3.6 | 10.3 |
| 3 Egg appam | 131 | 206 | 11.5 | 5.3 | 15.4 |
| 4 Egg appam | 174 | 275 | 15.3 | 7.1 | 20.5 |
| 100 g | 100 | 158 | 8.8 | 4.1 | 11.8 |
Nutrition Label
Egg appam
- Serving Size1 medium piece (43.6 g)
- Calories68.7 kcal
- Carbs1.8 g
- Fiber0.5 g
- Sugar0.7 g
- Protein3.8 g
- Fat5.1 g
- Saturated fat1.8 g
- Mono unsaturated fat1.8 g
- Poly unsaturated fat1.0 g
- Cholesterol71.5 mg
- Sodium179.3 mg
Nutrition per 100g
- Calories157.5 kcal
- Carbs4.1 g
- Fiber1.1 g
- Sugar1.6 g
- Protein8.8 g
- Fat11.8 g
- Cholesterol164.0 mg
- Sodium411.3 mg
1 serving = 43.6g
Ingredients
Cheese
2 tbsp
Chillies green - all varieties
25 g
Onion small
50 g
Pepper, black
0.5 tsp
Whole egg raw
100 g
Rice bran oil
2 tsp
Salt
0.5 tsp
Instructions
1
2
Prepare the appam
Heat appam pan on slow flame. Grease it with little oil. Pour egg mixture in appam pan. After one minute flip off the egg appe with help of a knife or spatula.
3
Serve hot
Again grease the top & flip off. Cook until it done. With in 2-3 minutes it ready. Serve hot with tomato sauce.
How long to burn it off
Time a 65 kg adult needs to burn one serving (69 kcal).
- Brisk walking (5 km/h)17 min≈ 1,700 steps
- Running (8 km/h)7 min
- Cycling (moderate)9 min
- Yoga24 min
Also Known As
Glycemic Index
67 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
Health Goals Suitability
Weight Loss
At 68.7 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
Diabetes
Moderate glycemic index (GI: 67). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (3.8g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Watch your intake — cholesterol (71.5mg) is on the higher side.
PCOS
Moderate-to-high GI (67) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions.
Portion Guidance
Weight Loss
1 Medium Piece (~43.6g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Medium Piece (~43.6g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Piece (~43.6g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Piece (~43.6g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Increase the protein portion (chicken/fish/eggs) by 50g, or serve with a side of Greek yogurt.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Egg appam stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (137.3-206 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Frequently Asked Questions
One serving of Egg appam contains 68.7 kcal (3.8g protein, 1.8g carbs, 5.1g fat). That's 157.5 kcal per 100g. You can track exact portions in the Hint app.
At 68.7 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 67). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 67 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Egg appam has 3.8g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Egg appam is light enough for dinner at 68.7 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Egg appam is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Moderate-to-high GI (67) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Scientific References
Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
How we calculate
Nutrition is calculated from the ingredient quantities above using the Indian Food Composition Tables (IFCT 2017, ICMR-NIN) and USDA FNDDS. The glycemic index is estimated from the ingredients, not lab-tested. Activity times use the Compendium of Physical Activities for a 65 kg adult. This page is general information, not medical advice. Our data sources
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