Egg vs Sprouts Salad

Per 100 g, Egg has 154 kcal and 12.6 g protein, while Sprouts Salad has 105 kcal and 7.5 g protein.

Egg

154
kcal per 100 g
12.6 g protein

Sprouts Salad

105
kcal per 100 g
7.5 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Egg Sprouts Salad Difference
Calories Fewer calories for the same weight 154 kcal 105 kcal better 32%
Protein More protein helps with fullness and muscle 12.6 g better 7.5 g 41%
Carbs Lower carbs suits low-carb and diabetic diets 1.2 g better 15 g 92%
Fat Lower fat means lower calorie density 10.6 g 1 g better 91%
Fiber More fibre improves fullness and digestion 0 g 4.5 g better 100%
Sugar Less sugar means a gentler blood-sugar response 1.2 g better 2 g 40%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Sprouts Salad

Sprouts Salad is the lighter choice at 105 kcal per 100 g against 154 for Egg — about 32% fewer calories for the same weight on your plate. That does not make Egg a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Egg

Egg is the stronger protein source, with 12.6 g per 100 g against 7.5 g for Sprouts Salad. To match that from Sprouts Salad you would have to eat roughly 1.7 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Egg vs Sprouts Salad — common questions

Egg has more calories — about 154 kcal per 100 g compared with 105 kcal for Sprouts Salad.

Egg has more protein — 12.6 g per 100 g against 7.5 g for Sprouts Salad.

Sprouts Salad is the lighter choice at 105 kcal per 100 g against 154 for Egg — about 32% fewer calories for the same weight on your plate. That does not make Egg a bad food; it means the portion has to be smaller to fit the same calorie budget.

Egg is the stronger protein source, with 12.6 g per 100 g against 7.5 g for Sprouts Salad. To match that from Sprouts Salad you would have to eat roughly 1.7 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 259 kcal and 20.1 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Sprouts Salad has the edge, mainly on calorie density. Per 100 g, Egg has 154 kcal and 12.6 g protein, while Sprouts Salad has 105 kcal and 7.5 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Egg nutrition & serving sizes
Full Sprouts Salad nutrition & serving sizes

Other comparisons

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.