Bread Upma vs Poha

Per 100 g, Bread Upma has 129 kcal and 2.8 g protein, while Poha has 120 kcal and 2.3 g protein.

Bread Upma

129
kcal per 100 g
2.8 g protein

Poha

120
kcal per 100 g
2.3 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 Poha Difference
Calories Fewer calories for the same weight 129 kcal 120 kcal better 7%
Protein More protein helps with fullness and muscle 2.8 g better 2.3 g 18%
Carbs Lower carbs suits low-carb and diabetic diets 12.6 g better 21.3 g 41%
Fat Lower fat means lower calorie density 7.7 g 3 g better 61%
Fiber More fibre improves fullness and digestion 1.9 g better 1 g 47%
Sugar Less sugar means a gentler blood-sugar response 1.5 g 0.7 g better 53%
"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?

Poha

Poha is the lighter choice at 120 kcal per 100 g against 129 for Bread Upma — about 7% 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?

Bread Upma

Bread Upma is the stronger protein source, with 2.8 g per 100 g against 2.3 g for Poha. To match that from Poha you would have to eat roughly 1.2 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Bread Upma vs Poha — common questions

Bread Upma has more calories — about 129 kcal per 100 g compared with 120 kcal for Poha.

Bread Upma has more protein — 2.8 g per 100 g against 2.3 g for Poha.

Poha is the lighter choice at 120 kcal per 100 g against 129 for Bread Upma — about 7% 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.

Bread Upma is the stronger protein source, with 2.8 g per 100 g against 2.3 g for Poha. To match that from Poha you would have to eat roughly 1.2 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 249 kcal and 5.1 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 Poha has the edge, mainly on calorie density. Per 100 g, Bread Upma has 129 kcal and 2.8 g protein, while Poha has 120 kcal and 2.3 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 Poha 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.