Ragi porridge vs veg daliya: calories and protein compared
Short answer: for fat loss pick veg daliya; for muscle gain ragi porridge does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Ragi porridge | Veg daliya |
|---|---|---|
| Serving | 1 glass | 1 bowl |
| Calories | 216 kcal | 212 kcal |
| Protein | 7 g | 6 g |
| Carbs | 37 g | 35 g |
| Fat | 5 g | 5 g |
| Protein per 100 kcal | 3 g | 3 g |
| Calories from fat | 21% | 21% |
What the numbers say
- Calories are close: 216 vs 212 kcal a serving.
- Protein is about the same (7 vs 6 g).
- For protein per calorie, ragi porridge wins with 3 g per 100 kcal.
Which to pick
- Losing fat: Veg daliya, because it is lighter and the protein difference is small.
- Building muscle: Ragi porridge, 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.