Egg, boiled (whole)

One serving of Egg, boiled (whole) — 1 egg (50 g) — comes to 75 kcal, 6.7 g protein, 0 g carbs and 5.3 g fat. Scaled to 100 g it works out to 150 kcal and 13.4 g protein, which makes it a moderate protein source for a egg item. That single serving is about 5% of a 1,500 kcal day and 3.8% of a 2,000 kcal day, so it's more of a filler than a target-hitter on protein without much extra planning.

Walking off Egg, boiled (whole) takes roughly 1,875 steps, using the rough approximation of 0.04 kcal burned per step (a population-average estimate for a moderate walking pace, not a personalised number). At ₹7 a serving it costs about ₹20.9 for every 20 g of protein it delivers, which is a mid-to-high price for protein compared with dal, eggs or soya chunks. It fits a eggetarian or non-vegetarian diet. It works at breakfast, lunch, the evening snack slot and dinner. It's a daily staple in most Indian kitchens and a genuinely high-protein choice for its calories and one of the cheaper ways to hit a protein target.

If you want variety without changing the macros much, the closest swaps in the egg category are Anda bhurji pav (street), Egg bhurji (2 eggs), Egg curry (2 eggs), Omelette (2 eggs, onion, 5 g oil) — each keeps a similar role on the plate while shifting the exact protein-to-carb balance a little.