Samosa vs upma: calories and protein compared
Short answer: for fat loss pick upma; for muscle gain samosa does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Samosa | Upma |
|---|---|---|
| Serving | 1 samosa | 1 plate |
| Calories | 253 kcal | 248 kcal |
| Protein | 4 g | 6 g |
| Carbs | 31 g | 41 g |
| Fat | 12 g | 7 g |
| Protein per 100 kcal | 1.6 g | 2.3 g |
| Calories from fat | 44% | 24% |
What the numbers say
- Calories are close: 253 vs 248 kcal a serving.
- Upma has more protein: 6 g vs 4 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: Samosa, 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.