Eggetarian diets — vegetarian plus eggs — are common across India. Eggs are cheap, quick to cook and among the highest-quality proteins in the world, so adding even two a day makes a big difference to a dal-and-dairy diet.
Best protein sources for eggetarians
Ranked by protein per typical serving (IFCT 2017; soya from pack labels).
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Paneer | 100 g | 258 kcal | 18.9 g |
| Omelette | 2-egg omelette (110 g) | 187 kcal | 18.2 g |
| Soya chunks | 30 g dry | ≈ 105 kcal | ≈ 15 g |
| Boiled eggs | 2 eggs | 133 kcal | 12.1 g |
| Egg whites | 3 whites | 48 kcal | 11.1 g |
| Hung curd / Greek yogurt | 150 g | ≈ 150 kcal | ≈ 13 g |
| Rajma | 1 katori (40 g dry) | 120 kcal | 8.0 g |
| Moong dal | 1 katori (30 g dry) | 98 kcal | 7.2 g |
| Milk | 1 glass (200 ml) | 146 kcal | 6.5 g |
| Peanuts | 30 g | 156 kcal | 7.1 g |
For the full numbers on eggs, see 2 eggs: calories and protein. For the vegetarian side, see vegetarian protein sources in India.
Whole eggs vs egg whites
| 1 whole egg (45 g) | 1 egg white (30 g) | |
|---|---|---|
| Calories | ≈ 67 kcal | ≈ 16 kcal |
| Protein | ≈ 6.0 g | ≈ 3.7 g |
| Fat | ≈ 4.7 g | ≈ 0.1 g |
| Extras | Vitamins A, D, B12, choline in the yolk | Almost pure protein |
Sample eggetarian day: about 96 g protein
| Meal | What to eat | Calories | Protein |
|---|---|---|---|
| Breakfast | Omelette of 2 whole eggs + 2 whites (1 tsp oil), 2 slices whole-wheat toast | ≈ 350 kcal | ≈ 25 g |
| Lunch | 2 rotis, 1 katori rajma, 1 katori sabzi, 1 katori curd | ≈ 500 kcal | ≈ 21 g |
| Evening | 1 glass milk, 30 g roasted chana | ≈ 255 kcal | ≈ 12.5 g |
| Dinner | Egg curry (2 eggs, 1 tsp oil), 1 katori rice, 1 katori moong dal, salad | ≈ 475 kcal | ≈ 23 g |
| Before bed | 150 g hung curd with fruit | ≈ 150 kcal | ≈ 13.5 g |
| Total | ≈ 1,730 kcal | ≈ 96 g |
Scale portions up or down for your calorie target — the protein foods are what make the day work. Larger or more active people can add a roti and a glass of milk; people losing weight can swap the rice for extra sabzi.
Tips for eggetarians
- Boil 6–8 eggs at once; they keep in the fridge for about a week (shell on).
- Use egg whites to raise protein without much extra fat.
- Have dairy or dal at every meal that has no eggs.
- Try soya once or twice a week — see soya chunks protein.
- Breakfast is the easiest place to fit eggs — more ideas in the best breakfasts for weight loss.
Next step: Find your daily protein target with the protein calculator.
Explore the guide: Targets by goal, the best Indian protein foods and every protein article are in the protein guide. Compare any food in the Indian food calories and protein chart.
Key takeaways
- Eggs make it easy for eggetarians to hit 90–100 g of protein a day.
- Each whole egg has about 6 g protein; each white about 3.7 g with almost no fat.
- Combine eggs with paneer, curd, milk, dal and soya through the day.
- 1–3 whole eggs a day suits most healthy adults; ask your doctor if you have heart or cholesterol issues.
This is educational information, not medical advice. Consult a qualified professional for personal health decisions.
