Besan Chilla vs Bread Upma

Per 100 g, Besan Chilla has 136 kcal and 7.8 g protein, while Bread Upma has 129 kcal and 2.8 g protein.

Besan Chilla

136
kcal per 100 g
7.8 g protein

Bread Upma

129
kcal per 100 g
2.8 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Besan Chilla Bread Upma Difference
Calories Fewer calories for the same weight 136 kcal 129 kcal better 5%
Protein More protein helps with fullness and muscle 7.8 g better 2.8 g 64%
Carbs Lower carbs suits low-carb and diabetic diets 21 g 12.6 g better 40%
Fat Lower fat means lower calorie density 2.9 g better 7.7 g 62%
Fiber More fibre improves fullness and digestion 4.3 g better 1.9 g 56%
Sugar Less sugar means a gentler blood-sugar response 1.9 g 1.5 g better 21%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Bread Upma

Bread Upma is the lighter choice at 129 kcal per 100 g against 136 for Besan Chilla — about 5% fewer calories for the same weight on your plate. That does not make Besan Chilla a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Besan Chilla

Besan Chilla is the stronger protein source, with 7.8 g per 100 g against 2.8 g for Bread Upma. To match that from Bread Upma you would have to eat roughly 2.8 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Besan Chilla vs Bread Upma — common questions

Besan Chilla has more calories — about 136 kcal per 100 g compared with 129 kcal for Bread Upma.

Besan Chilla has more protein — 7.8 g per 100 g against 2.8 g for Bread Upma.

Bread Upma is the lighter choice at 129 kcal per 100 g against 136 for Besan Chilla — about 5% fewer calories for the same weight on your plate. That does not make Besan Chilla a bad food; it means the portion has to be smaller to fit the same calorie budget.

Besan Chilla is the stronger protein source, with 7.8 g per 100 g against 2.8 g for Bread Upma. To match that from Bread Upma you would have to eat roughly 2.8 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 266 kcal and 10.6 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Bread Upma has the edge, mainly on calorie density. Per 100 g, Besan Chilla has 136 kcal and 7.8 g protein, while Bread Upma has 129 kcal and 2.8 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Besan Chilla nutrition & serving sizes
Full Bread Upma nutrition & serving sizes

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.