Poha vs upma: calories and protein compared
Short answer: for fat loss pick upma; for muscle gain poha does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Poha | Upma |
|---|---|---|
| Serving | 1 plate | 1 plate |
| Calories | 274 kcal | 248 kcal |
| Protein | 6 g | 6 g |
| Carbs | 42 g | 41 g |
| Fat | 9 g | 7 g |
| Protein per 100 kcal | 2.1 g | 2.3 g |
| Calories from fat | 31% | 24% |
What the numbers say
- Poha has 26 kcal more a serving than upma. One serving of poha has the calories of about 1.1 servings of upma.
- Protein is about the same (6 vs 6 g).
- For protein per calorie, upma wins with 2.3 g per 100 kcal.
Which to pick
- Losing fat: Upma, 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.