Onion uttapam vs ragi porridge: calories and protein compared
Short answer: for fat loss pick ragi porridge; for muscle gain onion uttapam does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Onion uttapam | Ragi porridge |
|---|---|---|
| Serving | 1 uttapam | 1 glass |
| Calories | 275 kcal | 216 kcal |
| Protein | 7 g | 7 g |
| Carbs | 46 g | 37 g |
| Fat | 7 g | 5 g |
| Protein per 100 kcal | 2.7 g | 3 g |
| Calories from fat | 22% | 21% |
What the numbers say
- Onion uttapam has 59 kcal more a serving than ragi porridge. One serving of onion uttapam has the calories of about 1.3 servings of ragi porridge.
- Protein is about the same (7 vs 7 g).
- For protein per calorie, ragi porridge wins with 3 g per 100 kcal.
- They suit different diets: onion uttapam is vegan and ragi porridge is vegetarian.
Which to pick
- Losing fat: Ragi porridge, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Onion uttapam, 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.