Bread Upma vs Raw Poha

Per 100 g, Bread Upma has 129 kcal and 2.8 g protein, while Raw Poha has 354 kcal and 7.4 g protein.

Bread Upma

129
kcal per 100 g
2.8 g protein

Raw Poha

354
kcal per 100 g
7.4 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 Raw Poha Difference
Calories Fewer calories for the same weight 129 kcal better 354 kcal 64%
Protein More protein helps with fullness and muscle 2.8 g 7.4 g better 62%
Carbs Lower carbs suits low-carb and diabetic diets 12.6 g better 76.8 g 84%
Fat Lower fat means lower calorie density 7.7 g 1.1 g better 86%
Fiber More fibre improves fullness and digestion 1.9 g 3.5 g better 46%
Sugar Less sugar means a gentler blood-sugar response 1.5 g 0.3 g better 80%
"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 354 for Raw Poha — about 64% fewer calories for the same weight on your plate. That does not make Raw Poha a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Raw Poha

Raw Poha is the stronger protein source, with 7.4 g per 100 g against 2.8 g for Bread Upma. To match that from Bread Upma you would have to eat roughly 2.6 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Bread Upma is more efficient per calorie (2.2 g of protein per 100 kcal against 2.1 g), so it is the better pick if you are also holding calories down.

Bread Upma vs Raw Poha — common questions

Raw Poha has more calories — about 354 kcal per 100 g compared with 129 kcal for Bread Upma.

Raw Poha has more protein — 7.4 g per 100 g against 2.8 g for Bread Upma.

Bread Upma is the lighter choice at 129 kcal per 100 g against 354 for Raw Poha — about 64% fewer calories for the same weight on your plate. That does not make Raw Poha a bad food; it means the portion has to be smaller to fit the same calorie budget.

Raw Poha is the stronger protein source, with 7.4 g per 100 g against 2.8 g for Bread Upma. To match that from Bread Upma you would have to eat roughly 2.6 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Bread Upma is more efficient per calorie (2.2 g of protein per 100 kcal against 2.1 g), so it is the better pick if you are also holding calories down.

Yes. Combining them gives roughly 483 kcal and 10.2 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, Bread Upma has 129 kcal and 2.8 g protein, while Raw Poha has 354 kcal and 7.4 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 Raw 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.