Good nutritional profile
Indian curry of hard-boiled eggs in a spiced onion-tomato gravy.
Egg curry (anda curry) is an everyday Indian dish of hard-boiled eggs, lightly fried and then simmered in a gravy of browned onion, tomato, ginger, garlic and ground spices. A 250 g serving with two eggs has about 280 kcal, 14 g protein and 20 g fat, about half of it from the cooking oil. Using 2 tbsp of oil instead of 3 saves about 30 kcal per serving.
| Nutrient | Value | DV |
|---|---|---|
| Protein | 5.5g | 9.8% |
| Fat | 8g | 11.4% |
| Carbs | 4.9g | 1.6% |
| Simple Sugars | 1.72g | Estimate |
| Complex Carbs | 1.99g | Estimate |
| Fiber | 1.2g | 4.8% |
| Water | 80g | 3.2% |
| Calories | 112 | 5.0% |
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| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.65 | g | 8.2% |
| Monounsaturated | 2.36 | g | 9.4% |
| Polyunsaturated | 3.06 | g | 23.5% |
| Omega-3 | 0.918 | g | Estimate |
| EPA | 2 | mg | 0.2% |
| DHA | 14 | mg | 1.6% |
| Omega-6 | 2.142 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 4.67 | mg |
| Vitamin E | 1.98 | mg |
| Selenium | 11.9 | mcg |
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 65.3 | mcg | 7.3% |
| vitamin B1 | 0.039 | mg | 3.3% |
| vitamin B2 | 0.18 | mg | 13.8% |
| vitamin B3 | 0.245 | mg | 1.5% |
| vitamin B6 | 0.089 | mg | 5.2% |
| vitamin B9 | 18.7 | mcg | 4.7% |
| vitamin B12 | 0.354 | mcg | 14.8% |
| vitamin C | 4.67 | mg | 5.2% |
| vitamin D | 0.743 (30 IU) | mcg | 5.0% |
| vitamin E | 1.98 | mg | 13.2% |
| vitamin K | 5.69 | mcg | 4.7% |
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 36.6 | mg | 3.7% |
| iron | 0.929 | mg | 5.2% |
| magnesium | 13.3 | mg | 3.3% |
| phosphorus | 84.2 | mg | 12.0% |
| potassium | 180 | mg | 6.9% |
| sodium | 342 | mg | 14.9% |
| zinc | 0.549 | mg | 5.0% |
| copper | 0.049 | mg | 5.4% |
| manganese | 0.197 | mg | 8.6% |
| selenium | 11.9 | mcg | 21.6% |
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 124 | mg | 17.7% | 132% |
| Isoleucine | 276 | mg | 19.7% | 157% |
| Leucine | 432 | mg | 15.8% | 121% |
| Lysine | 369 | mg | 17.6% | 131% |
| Methionine | 271 | mg | 25.8% | 201% |
| Phenylalanine | 481 | mg | 27.5% | 201% |
| Threonine | 248 | mg | 23.6% | 170% |
| Tryptophan | 65 | mg | 23.2% | 168% |
| Valine | 310 | mg | 17.0% | 132% |
Values per 100 g
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Make shallow slits in the boiled eggs, toss them with a pinch of the turmeric and chili powder and fry in 1 tbsp of the oil for 2 minutes until lightly blistered; set aside.
Heat the remaining oil, add the cumin seeds and bay leaf, then the onions, and cook for 10 to 12 minutes until golden brown.
Add the ginger-garlic paste and green chili and cook for 1 minute.
Add the tomato puree, turmeric, chili powder, coriander and salt and cook for 8 to 10 minutes until the masala thickens and the oil separates.
Pour in the water, bring to a boil and simmer for 5 minutes into a medium-thick gravy.
Add the eggs and simmer for 5 minutes so they absorb the flavor.
Sprinkle with the garam masala and cilantro and serve with rice or roti.