Nutritional Facts of Egg Masala, Egg Masala Dry, Calories in Egg Masala, Egg Masala Dry

by Tarla Dalal
This calorie page has been viewed 939 times

Equipment
Non-stick Pan

How many calories does one serving of Egg Masala have?

One serving of Egg Masala gives 207 calories. Out of which carbohydrates comprise 16 calories, proteins account for 29 calories and remaining calories come from fat which is 162 calories.  One serving of Egg Masala provides about 10 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Egg Masala recipe. A chatpata and masaledar subzi of boiled and halved eggs cooked with onions, tomatoes and peppy spicy powders. The best part is that the mind-blowing flavour of this subzi is achieved using everyday ingredients, which you don’t have to go hunting for! So, you make this delightful Egg Masala on any day, to accompany your rotis , parathas or rice .One thing you need to be very careful about is that the subzi has to be mixed very gently after adding the eggs, or they will break and spoil the flavour and texture of the dish.

Is Egg Masala healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

1.  7 Health Benefits of Eggs

1.  Eggs are an inexpensive good quality protein rich foods with all the 9 essential amino acids. One egg (50 g) contains approximately 87 calories and 6.7 g of protein. For those who stay clear of non-vegetarian foods like meat and fish, can rely on eggs as a source of complete protein. 

2.  Moreover they are a fairly good source of calcium, vitamin D and phosphorus… All these nutrients along with protein work towards building strong bones and preventing osteoporosis. 

3. Eggs are also rich in vitamins like Vitamin A (necessary of healthy eyes) and B vitamins (vitamin B2, B3, B6 and B9). 

4. The iron present in it will ensure a good supply of oxygen to prevent fatigue throughout the day. 

5. Eggs give a high satiety value, while they add only fewer calories,. Thus they avoid unnecessary bingeing and thus promote weight loss too. Scrambled and boiled eggs should be preferred over the fried option. The reason is quite clear – none of us want to increase the waistline. 

6. Eggs are considered as brain food due to the presence of choline in them. This benefits us by increasing the concentration by keeping the brain cells well-nourished. 

7. Eggs are incredibly good source of antioxidants lutein and zeaxanthin, which is known to protects against macular degeneration in the eyes and delay the onset of cataract. They also reduce the inflammation in the body and scavenge the free radicals, thus protecting all the organs and cells of the body.

2. Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

3. Ginger (Adrak) : Ginger is an effective cure for congestion, sore throatcold and cough. It aids digestion and relieves constipation. Ginger was found as effective as drugs in relieving menstrual pain. Ginger is effective in decreasing the cholesterol levels in patients with high cholesterol. Ginger significantly reduces symptoms of nausea in pregnant ladies. See here for 16 Super Health Benefits of Adrak, Ginger.

4. Garlic : Garlic has been proven to lower cholesterol. The active ingredient allicin present in garlic aids in lowering blood pressure. Garlic is also alleged to help regulate blood glucose levels for diabetics. Garlic is great for the heart and circulatory system. Garlic has an antimicrobial, antiviral and antifungal function and can help in relieving common cold and other infections. The thiosulphate compound, Allicin found in garlic acts as a strong antioxidant and protects our body from damage of free radicals.  Read here for complete benefits of garlic

5. Tomatoes : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.   

6. Coriander (kothmir, dhania) : The antioxidants vitamin Avitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 

What's the problem?

1. Vegetable Oils : To some vegetable oil is only soyabean oil, while some promote it as a mix of oils like soyabean, canola, sunflower, corn and other omega-6 rich oils. These are often cheaper options than many oils, but they are highly processed oils. They are undoubtedly not to be reached out for, whether you are looking for salad dressings, sautéing or cooking.  The 5 best oils used in cooking are olive oil (low temperature short time cooking), avocado oilcanola oilcoconut oil and peanut oil. You must read the super article to find the facts of  which oil is the healthiest avoid vegetable oil

Can diabetics, heart patients and over weight individuals have Egg Masala?

Yes, this recipe is good for diabetics, heart and weight loss BUT reduce the amount of oil used. Eggs are an inexpensive good quality protein rich foods with all the 9 essential amino acids. One egg (50 g) contains approximately 87 calories and 6.7 g of protein. For those who stay clear of non-vegetarian foods like meat and fish, can rely on eggs as a source of complete protein. Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart

Can healthy individuals have Egg Masala?

Yes.

Egg Masala is high in

1. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.

2. Vitamin C :  Vitamin C is a great defence against coughs and colds.

3. Phosphorous Phosphorous works closely with calcium to build bones. 

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 207 calories that come from Egg Masala?

Walking (6 kmph) = 1 hr 2 mins

Running (11 kmph) = 21 mins

Cycling (30 kmph) = 28 mins          

Swimming (2 kmph) = 35 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per serving% Daily Values
Energy207 cal10%
Protein7.3 g13%
Carbohydrates4 g1%
Fiber0.9 g4%
Fat18 g27%
Cholesterol0 mg0%
VITAMINS
Vitamin A642 mcg13%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.2 mg18%
Vitamin B3 (Niacin)0.3 mg3%
Vitamin C15.1 mg38%
Vitamin E0.5 mg3%
Folic Acid (Vitamin B9)53.1 mcg27%
MINERALS
Calcium62 mg10%
Iron1.5 mg7%
Magnesium8.3 mg2%
Phosphorus130.1 mg22%
Sodium6.8 mg0%
Potassium89.4 mg2%
Zinc0.1 mg1%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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