Idli vs poha: calories and protein compared
Short answer: for fat loss pick idli; for muscle gain poha does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Idli | Poha |
|---|---|---|
| Serving | 2 idli | 1 plate |
| Calories | 184 kcal | 274 kcal |
| Protein | 6 g | 6 g |
| Carbs | 38 g | 42 g |
| Fat | 1 g | 9 g |
| Protein per 100 kcal | 3.4 g | 2.1 g |
| Calories from fat | 3% | 31% |
What the numbers say
- Poha has 90 kcal more a serving than idli. One serving of poha has the calories of about 1.5 servings of idli.
- Protein is about the same (6 vs 6 g).
- For protein per calorie, idli wins with 3.4 g per 100 kcal.
Which to pick
- Losing fat: Idli, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Poha, because it brings more energy for training with similar protein.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.