Egg vs Surmai

Per 100 g, Egg has 154 kcal and 12.6 g protein, while Surmai has 136 kcal and 22.3 g protein.

Egg

154
kcal per 100 g
12.6 g protein

Surmai

136
kcal per 100 g
22.3 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 Surmai Difference
Calories Fewer calories for the same weight 154 kcal 136 kcal better 12%
Protein More protein helps with fullness and muscle 12.6 g 22.3 g better 44%
Carbs Lower carbs suits low-carb and diabetic diets 1.2 g 0 g better 100%
Fat Lower fat means lower calorie density 10.6 g 5.2 g better 51%
Fiber More fibre improves fullness and digestion 0 g 0 g about the same
Sugar Less sugar means a gentler blood-sugar response 1.2 g 0 g better 100%
"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?

Surmai

Surmai is the lighter choice at 136 kcal per 100 g against 154 for Egg — about 12% 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?

Surmai

Surmai is the stronger protein source, with 22.3 g per 100 g against 12.6 g for Egg. To match that from Egg you would have to eat roughly 1.8 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Egg vs Surmai — common questions

Egg has more calories — about 154 kcal per 100 g compared with 136 kcal for Surmai.

Surmai has more protein — 22.3 g per 100 g against 12.6 g for Egg.

Surmai is the lighter choice at 136 kcal per 100 g against 154 for Egg — about 12% 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.

Surmai is the stronger protein source, with 22.3 g per 100 g against 12.6 g for Egg. To match that from Egg you would have to eat roughly 1.8 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 290 kcal and 34.9 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 Surmai has the edge, mainly on calorie density. Per 100 g, Egg has 154 kcal and 12.6 g protein, while Surmai has 136 kcal and 22.3 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 Surmai 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.