How Much Protein Is in an Egg? A Complete Guide for Indian Diets

Isha Choudhary
Jul 8
3 min read

If you're trying to build muscle, lose fat, or simply eat healthier, one of the first questions you might ask is: "How much protein is in an egg?" Especially in India, where vegetarian options dominate, eggs are often the go-to source of protein for both vegetarians and non-vegetarians alike.

Whether you’re making boiled eggs for breakfast, whipping up a fluffy omelette, or grabbing a quick egg puff at a local bakery, it's essential to know the calories and protein content of these items. This guide, curated by Amma Naana Super Market in Chennai, breaks it all down with real Indian context, values, and serving sizes.

🍳 How Much Protein Is in an Egg?

Type of Egg	Protein (g)	Calories (kcal)
1 Whole Egg (Raw)	6.0 g	68
1 Boiled Egg	6.3 g	77
1 Egg White (Boiled, India)	3.6 g	17
1 Egg Yolk	2.7 g	55

🧠 Did You Know?

Egg whites contain the majority of the protein.
The yolk holds most of the egg’s vitamins, minerals, and fats.
The combination makes the whole egg a complete protein source.

🧂 How Much Protein in Different Egg Preparations (Indian Style)

Preparation	Protein (g)	Calories (kcal)
1 Egg Omelette (Plain)	6.5 g	94
2 Egg Omelette	13 g	188
4 Egg Omelette	26 g	376
1 Egg Puff (Bakery Style)	4 g	190-220

⚖️ Indian Diet Tip:

Many street-side egg puffs contain extra oil and refined flour, adding calories but not much protein. Opt for homemade or baked versions if you’re health-conscious.

🧪 Egg Protein Compared to Other Indian Sources

Food Item	Protein (per 100g)	Calories
Egg (Boiled)	13 g	155
Paneer (Raw)	18 g	265
Chicken Breast (Cooked)	27 g	165
Dals (Cooked, Avg)	7-9 g	116
Tofu	10 g	144

👩‍🍳 Indian Reality:

While dal and paneer are staples in many homes, egg is a leaner and more affordable option for quick protein intake, especially for South Indian diets.

🏋️ Why Protein from Eggs Matters in Your Indian Diet

Supports muscle growth and repair
Helps keep you full longer, reducing cravings
Boosts metabolism
Essential for hormone and enzyme production

🧘 Ideal for:

Vegetarians (Eggitarians)
Gym-goers & fitness enthusiasts
Kids who need high-quality nutrition
Busy professionals needing a quick nutritious meal

FAQs:

Q1. How much protein is in 1 egg white (boiled) in India?

A: About 3.6g of protein per egg white.

Q2. How many calories in 1 egg puff?

A: On average, 190-220 kcal, depending on oil and pastry used.

Q3. How much protein is in a 2 egg omelette?

A: Roughly 13g of protein.

Q4. How much protein is in a 4 egg omelette?

A: Around 26g, making it a great post-workout option.

Q5. Is it safe to eat eggs daily in India’s climate?

A: Absolutely. Just store them in a cool place and cook them thoroughly.

📦 Buy Quality Eggs in Chennai from Amma Naana Super Market

At Amma Naana Super Market on Chamiers Road, Chennai, we stock farm-fresh eggs, organic varieties, free-range, and even imported eggs. Our selection ensures:

✅ High-protein content
✅ Strict quality checks
✅ Affordability
✅ Variety for every dietary need

From classic Indian meals to international breakfast options, eggs are versatile, economical, and incredibly nutritious.

Boost Your Protein, Boost Your Life

Eggs are no longer just a breakfast staple—they’re a nutrition powerhouse. Whether you're aiming to build muscle, lose weight, or just eat smarter, knowing how much protein is in an egg can help you structure your Indian diet more effectively.