Egg curry — 640 kcal, and where they actually are

The verdict

The cheapest complete protein in Indian cooking. Then it gets cooked in three times the oil it needs.

Component by component

Per 2 eggs in gravy + 2 roti. Estimates, not yet verified against IFCT 2017.

Eggs

2 whole · ~110 g

155

Carbs1 g

Protein13 g

Fat11 g

Fibre0 g

Complete protein, every essential amino acid, and cheaper per gram of protein than anything else here.

Worth eating

Onion and tomato gravy

1 katori · ~130 g

Carbs12 g

Protein2 g

Fat1 g

Fibre3 g

Nothing wrong with it.

Worth eating

Oil

~1.5 tbsp · ~20 g

175

Carbs0 g

Protein0 g

Fat20 g

Fibre0 g

Often the largest single component, in a dish built around eggs.

Where the damage is

Roti

2 pieces · ~80 g

240

Carbs46 g

Protein8 g

Fat2 g

Fibre6 g

Standard.

Three ways to fix it

Ordered by what you give up.

Option 1 · Cut the oil, add an egg−30

Two teaspoons of oil, three eggs instead of two.

Costs you almost nothing in calories and adds seven grams of protein. Better dish on every measure.

Taste cost: None

Option 2 · Drop a yolk−55

Three eggs, two yolks.

Whites are almost pure protein. Worth knowing, though whole eggs are fine for most people and the yolk holds the nutrients.

Taste cost: Low

Option 3 · Lose a roti−120

One roti, more gravy.

Standard move. The eggs are the meal.

Taste cost: Low

← All thirty dishes