Bread Upma vs Moong Dal Cheela

Per 100 g, Bread Upma has 129 kcal and 2.8 g protein, while Moong Dal Cheela has 97 kcal and 6.7 g protein.

Bread Upma

129
kcal per 100 g
2.8 g protein

Moong Dal Cheela

97
kcal per 100 g
6.7 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 Bread Upma Moong Dal Cheela Difference
Calories Fewer calories for the same weight 129 kcal 97 kcal better 25%
Protein More protein helps with fullness and muscle 2.8 g 6.7 g better 58%
Carbs Lower carbs suits low-carb and diabetic diets 12.6 g 12 g about the same
Fat Lower fat means lower calorie density 7.7 g 2.3 g better 70%
Fiber More fibre improves fullness and digestion 1.9 g 2 g better 5%
Sugar Less sugar means a gentler blood-sugar response 1.5 g 1 g better 33%
"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?

Moong Dal Cheela

Moong Dal Cheela is the lighter choice at 97 kcal per 100 g against 129 for Bread Upma — about 25% fewer calories for the same weight on your plate. That does not make Bread Upma a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Moong Dal Cheela

Moong Dal Cheela is the stronger protein source, with 6.7 g per 100 g against 2.8 g for Bread Upma. To match that from Bread Upma you would have to eat roughly 2.4 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Bread Upma vs Moong Dal Cheela — common questions

Bread Upma has more calories — about 129 kcal per 100 g compared with 97 kcal for Moong Dal Cheela.

Moong Dal Cheela has more protein — 6.7 g per 100 g against 2.8 g for Bread Upma.

Moong Dal Cheela is the lighter choice at 97 kcal per 100 g against 129 for Bread Upma — about 25% fewer calories for the same weight on your plate. That does not make Bread Upma a bad food; it means the portion has to be smaller to fit the same calorie budget.

Moong Dal Cheela is the stronger protein source, with 6.7 g per 100 g against 2.8 g for Bread Upma. To match that from Bread Upma you would have to eat roughly 2.4 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 226 kcal and 9.5 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 Moong Dal Cheela has the edge, mainly on calorie density. Per 100 g, Bread Upma has 129 kcal and 2.8 g protein, while Moong Dal Cheela has 97 kcal and 6.7 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Bread Upma nutrition & serving sizes
Full Moong Dal Cheela 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.