Understanding Nutrition: How many calories are in one egg chilla?

November 3, 2025 •

5 min read

An average-sized egg chilla can contain between 200 and 400 calories, but this can vary significantly depending on the recipe and cooking method. If you're wondering how many calories are in one egg chilla, a closer look at the ingredients and preparation techniques is necessary to get an accurate estimate for your nutritional diet.

Quick Summary

The calorie count for a single egg chilla depends on several factors, including the type and amount of flour, the number of eggs, and the quantity of oil used. Adjusting ingredients and cooking methods offers a high-protein, fiber-rich, and versatile meal that can be easily adapted for weight management or other dietary needs.

Key Points

Variable Calorie Count: The number of calories in one egg chilla is not fixed and depends heavily on the recipe, cooking oil quantity, and serving size.
Ingredient Impact: Besan (gram flour), eggs, and cooking oil are the primary drivers of the calorie count. Reducing oil and increasing vegetable content can lower the total calories.
High Protein: Adding eggs to besan chilla creates a high-protein meal, which promotes satiety and aids in weight management and muscle maintenance.
Rich in Nutrients: Beyond calories, egg chilla is a good source of fiber, vitamins (like B12, D), and minerals (like iron, choline) from the combination of eggs and besan.
Weight Loss Friendly: When prepared with minimal oil and packed with vegetables, egg chilla is an excellent low-calorie, high-fiber, and high-protein breakfast option for weight loss.
Versatile Meal: The recipe can be customized to fit different dietary needs, such as using more egg whites for lower fat content or adding paneer for more protein.

The Calorie Equation for an Egg Chilla

The calorie content of an egg chilla is not a fixed number; it's a variable influenced by every ingredient and step in its creation. Unlike a pre-packaged food with a standard nutrition label, a homemade chilla's caloric value is determined by the specific recipe used. A basic egg chilla typically consists of a batter made from besan (gram flour), a whole egg or egg whites, and a variety of vegetables and spices, all cooked on a griddle with oil or ghee. The most significant factors contributing to the final calorie count are the type of flour, the number of eggs, and the amount of fat used for cooking.

The Impact of Ingredients on Calorie Count

Flour (Besan): Gram flour, the base of the batter, is a key caloric component. According to Tarla Dalal's website, a besan chilla has approximately 236 calories per serving, highlighting the flour's role in the energy content. Some recipes may mix besan with other flours like sooji (semolina) or oats, which will also alter the final count.
Egg: The number and type of eggs used directly affect the calorie and protein content. A single large egg contains around 72 calories, with a significant portion of that coming from the yolk. Using just egg whites can lower the overall calorie count while keeping the protein high. A chilla recipe using one whole egg will be higher in calories and fat than one using only egg whites.
Cooking Oil: The amount and type of oil or ghee used for cooking is a major variable. Since fats are calorically dense, a chilla fried with excess oil can have a much higher calorie count than one cooked on a non-stick pan with just a few drops. Healthier oils like olive or peanut oil can be used, but the quantity is what truly matters for calorie control.
Vegetables and Add-ins: While vegetables like onions, tomatoes, and spinach add minimal calories, they boost the fiber and nutrient content. Other ingredients, such as paneer or cheese, can significantly increase the total calories and fat, making it a less ideal option for strict weight management.

Crafting a Healthier Egg Chilla

To make an egg chilla a low-calorie and health-conscious meal, several adjustments can be made. This is particularly relevant for those on a weight loss or calorie-controlled diet. The first step is to be mindful of the cooking fat. Opt for a high-quality non-stick pan that requires very little oil. You can also use a light cooking spray to coat the pan instead of pouring oil. Secondly, increase the vegetable-to-flour ratio. Finely chopped onions, bell peppers, carrots, and spinach not only add valuable nutrients and fiber but also increase the meal's volume, making it more filling without a large caloric penalty. You can also modify the egg component by using a mix of one whole egg and egg whites to increase the protein while managing the fat intake. For instance, a chilla made with 3 tablespoons of besan, one whole egg, and vegetables cooked in 1 teaspoon of olive oil can be a perfectly balanced and low-calorie breakfast.

A Nutritional Comparison of Chilla Variations

Not all chillas are created equal. The base flour can significantly alter the nutritional profile beyond just calories. The following table provides a quick comparison of approximate values for a standard serving (based on search result data):


Chilla Type	Approximate Calories	Protein Content	Key Benefit	Notes
Egg Chilla (Besan Base)	~200-350 kcal	High (from eggs and besan)	Very high in protein and satisfying.	Calorie content varies widely with oil and egg count.
Plain Besan Chilla	~160-240 kcal	Good (plant-based)	High in fiber, low glycemic index.	Lower in calories and fat than egg version, but less protein.
Moong Dal Chilla	~104 kcal (per 40g serving)	Good (plant-based)	Rich in protein and minerals like potassium, magnesium.	Excellent for weight loss; typically lower calorie than besan chilla.
Oats Chilla	~76 kcal (per 40g serving)	Moderate	High fiber, helps control appetite.	Easy to prepare, good source of vitamins and minerals.
Sooji Chilla	~62 kcal (per 40g serving)	Moderate	Quick and easy option.	Lower in protein compared to besan or egg chilla.

Egg Chilla: A Protein Powerhouse for Your Diet

Combining eggs with besan creates a nutritional powerhouse that is particularly beneficial for those focusing on a high-protein diet. Protein is crucial for muscle repair, satiety, and overall metabolism. A high-protein breakfast, like an egg chilla, can keep you full for longer, reducing the likelihood of mid-morning snacking and aiding in weight management. Eggs also provide essential nutrients such as choline, vitamin B12, and vitamin D, while besan contributes folate, iron, and fiber. This makes the egg chilla a complete meal that provides sustained energy throughout the day.

Customization for Specific Goals

For Muscle Building: To maximize the protein content for muscle gain, one could use two or three whole eggs and incorporate crumbled paneer or tofu into the batter. Ensure a healthy cooking fat like olive oil is used to keep the meal balanced and support energy needs for workouts.
For Weight Loss: For a lighter meal, use a combination of one whole egg and a few egg whites to reduce fat while keeping protein high. Fill the batter with a generous amount of finely chopped vegetables. Cook with minimal oil using a non-stick pan to further cut calories.
For Diabetes Management: The low glycemic index of besan is beneficial for regulating blood sugar levels. Adding eggs and extra vegetables further enhances this benefit. Avoid any sugary sauces and pair with a low-sugar chutney like a mint and coriander chutney for optimal results.

Conclusion: The Final Calorie Tally

So, how many calories are in one egg chilla? The answer is that it varies, but with a typical recipe using one whole egg, besan, and minimal oil, you can expect a range of approximately 200 to 350 calories per serving. By consciously managing the amount of cooking fat and adjusting the ingredient proportions, it is possible to create a delicious and filling egg chilla that aligns perfectly with your specific nutritional goals, whether that's weight loss, muscle gain, or simply healthy eating. The nutritional value, particularly the high protein and fiber content, makes it a superior and satisfying breakfast option compared to many other high-carb alternatives. The key lies in personalization and smart cooking methods. See this informative recipe for a besan egg chilla example.

Frequently Asked Questions

Yes, an egg chilla is a very healthy breakfast, especially when cooked with minimal oil. It is high in protein and fiber, which helps with satiety and provides sustained energy throughout the day.

To reduce calories, use a non-stick pan with a minimal amount of oil or cooking spray. You can also replace some of the whole egg with egg whites and add more vegetables like spinach and bell peppers.

An egg chilla typically contains more protein and calories than a plain besan chilla, due to the addition of the egg. The plain besan chilla is still rich in plant-based protein and fiber but contains less fat.

The protein content varies with the recipe. A chilla made with one whole egg and besan can provide a significant amount of protein, ranging from 10 to 17 grams or more, depending on the serving size and eggs used.

Yes, egg chilla can be an excellent addition to a weight loss diet. Its high protein and fiber content helps keep you full for longer, reducing overall calorie intake. Just be sure to use minimal oil during cooking.

Adding vegetables like onions, tomatoes, and spinach adds very few calories while significantly increasing the fiber, vitamins, and overall volume of the meal. This helps you feel fuller and boosts the nutritional profile without a major calorie increase.

Using a non-stick pan allows you to cook with just a teaspoon of oil or ghee, or even a light spray. This is the most effective way to control the fat and calorie intake from cooking.