Track your nutrition and health goals
wash the onion and chili before chopped
first add oil in a pan. then at chopped onion and chili. next saute the vegetables until golden fire. then add egg and cooked 8 to 9 minutes
Egg Bhurji
Egg Bhurji has 15.1 calories per serving (1 Large Piece) — that's 23.9 calories per 100g. It provides 0.8g protein, 1.9g carbs, and 0.5g fat. With a low glycemic index (GI: 55), this recipe is suitable for diabetes management. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Egg Bhurji in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Large Piece (50 g)
- Calories15.1 kcal
- Carbs1.9 g (7.6 kcal)
- Protein0.8 g (3.0 kcal)
- Fats0.5 g (4.4 kcal)
Nutrition Label
Egg Bhurji
- Serving Size1 Large Piece (50 g)
- Calories15.1 kcal
- Carbs1.9 g
- Fiber0.5 g
- Sugar1.2 g
- Protein0.8 g
- Fat0.5 g
- Saturated fat0.1 g
- Mono unsaturated fat0.2 g
- Poly unsaturated fat0.1 g
- Cholesterol11.7 mg
- Sodium9362.2 mg
Nutrition per 100g
- Calories23.9 kcal
- Carbs3.0 g
- Fiber0.8 g
- Sugar1.9 g
- Protein1.2 g
- Fat0.8 g
- Cholesterol18.6 mg
- Sodium14860.6 mg
1 serving = 63g
Cooking time: 0 minutes
Serves: 1 persons
Ingredients
Onion big
25 Grams
Country hen whole egg boiled
30 Grams
Salt
4 Grams
Green Chilli paste
4 Grams
Instructions
2
Glycemic Index
55 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
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
| Nutrient | Egg Bhurji | Chuvanna Ulli | Kacchi lal pyaaz | Kacha Peyaj |
|---|---|---|---|---|
| Calories | 15.1 kcal | 46.4 kcal | 46.4 kcal | 46.4 kcal |
| Carbs | 1.9 g | 9.6 g | 9.6 g | 9.6 g |
| Protein | 0.8 g | 1.5 g | 1.5 g | 1.5 g |
| Fat | 0.5 g | 0.2 g | 0.2 g | 0.2 g |
| Fiber | 0.5 g | 2.5 g | 2.5 g | 2.5 g |
| Sugar | 1.2 g | 5.9 g | 5.9 g | 5.9 g |
| Sodium | 9362.2 mg | 6 mg | 6 mg | 6 mg |
| Cholesterol | 11.7 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 15.1 kcal per serving, this can fit into a weight loss diet with mindful portion control.
Diabetes
With a low glycemic index of 55, this recipe supports stable blood sugar levels.
Muscle Gain
Low protein content (0.8g 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 — sodium (9362.2mg) is on the higher side. Cut back on salt — try lemon juice or herbs for flavor instead.
PCOS
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions.
Portion Guidance
Weight Loss
1 Large Piece (~63g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Large Piece (~63g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Large Piece (~63g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Large Piece (~63g) 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.
Reduce sodium
Cut salt by half and boost flavor with lemon juice, fresh herbs, or amchur (dry mango powder) instead.
Meal prep friendly
Egg Bhurji stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
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 (30.1-45.2 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Egg Bhurji contains 15.1 kcal (0.8g protein, 1.9g carbs, 0.5g fat). That's 23.9 kcal per 100g. You can track exact portions in the Hint app.
At 15.1 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 55, this recipe supports stable blood sugar levels. The glycemic index is 55 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Egg Bhurji has 0.8g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Egg Bhurji is light enough for dinner at 15.1 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Egg Bhurji 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.
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Curcumin 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/foods6100092Reducing sodium intake lowers blood pressure and cardiovascular risk
WHO (2012). Guideline: Sodium intake for adults and children. World Health Organization.
DOI: WHO/NMH/NHD/13.2Portion 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
