Cornflakes with Milk vs Poha

Per 100 g, Cornflakes with Milk has 118 kcal and 3.6 g protein, while Poha has 120 kcal and 2.3 g protein.

Cornflakes with Milk

118
kcal per 100 g
3.6 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 Cornflakes with Milk Poha Difference
Calories Fewer calories for the same weight 118 kcal 120 kcal about the same
Protein More protein helps with fullness and muscle 3.6 g better 2.3 g 36%
Carbs Lower carbs suits low-carb and diabetic diets 15 g better 21.3 g 30%
Fat Lower fat means lower calorie density 5.1 g 3 g better 41%
Fiber More fibre improves fullness and digestion 0.8 g 1 g better 20%
Sugar Less sugar means a gentler blood-sugar response 10 g 0.7 g better 93%
"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?

Too close to call

Cornflakes with Milk and Poha land within a few percent of each other on calories (118 vs 120 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Poha carries more fibre.

Which is better for muscle gain?

Cornflakes with Milk

Cornflakes with Milk is the stronger protein source, with 3.6 g per 100 g against 2.3 g for Poha. To match that from Poha you would have to eat roughly 1.6 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Cornflakes with Milk vs Poha — common questions

Poha has more calories — about 120 kcal per 100 g compared with 118 kcal for Cornflakes with Milk.

Cornflakes with Milk has more protein — 3.6 g per 100 g against 2.3 g for Poha.

Cornflakes with Milk and Poha land within a few percent of each other on calories (118 vs 120 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Poha carries more fibre.

Cornflakes with Milk is the stronger protein source, with 3.6 g per 100 g against 2.3 g for Poha. To match that from Poha you would have to eat roughly 1.6 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 238 kcal and 5.9 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.

Neither is clearly healthier — the two are close on calories, and the better choice depends on what else you are eating that day. Per 100 g, Cornflakes with Milk has 118 kcal and 3.6 g protein, while Poha has 120 kcal and 2.3 g protein.
Full Cornflakes with Milk 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.