Ragi porridge vs vermicelli upma: calories and protein compared
Short answer: for fat loss pick ragi porridge; for muscle gain vermicelli upma does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Ragi porridge | Vermicelli upma |
|---|---|---|
| Serving | 1 glass | 1 plate |
| Calories | 216 kcal | 249 kcal |
| Protein | 7 g | 6 g |
| Carbs | 37 g | 41 g |
| Fat | 5 g | 7 g |
| Protein per 100 kcal | 3 g | 2.3 g |
| Calories from fat | 21% | 24% |
What the numbers say
- Vermicelli upma has 33 kcal more a serving than ragi porridge. One serving of vermicelli upma has the calories of about 1.1 servings of ragi porridge.
- Protein is about the same (7 vs 6 g).
- For protein per calorie, ragi porridge wins with 3 g per 100 kcal.
- They suit different diets: ragi porridge is vegetarian and vermicelli upma is vegan.
Which to pick
- Losing fat: Ragi porridge, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Vermicelli upma, 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.