Besan chilla vs upma: calories and protein compared
Short answer: for fat loss pick besan chilla; for muscle gain besan chilla does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Besan chilla | Upma |
|---|---|---|
| Serving | 2 chilla | 1 plate |
| Calories | 239 kcal | 248 kcal |
| Protein | 11 g | 6 g |
| Carbs | 31 g | 41 g |
| Fat | 8 g | 7 g |
| Protein per 100 kcal | 4.7 g | 2.3 g |
| Calories from fat | 30% | 24% |
What the numbers say
- Calories are close: 239 vs 248 kcal a serving.
- Besan chilla has more protein: 11 g vs 6 g.
- For protein per calorie, besan chilla wins with 4.7 g per 100 kcal.
Which to pick
- Losing fat: Besan chilla, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Besan chilla, because it brings more protein a serving.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.