Cornflakes with Milk vs Raw Poha

Per 100 g, Cornflakes with Milk has 118 kcal and 3.6 g protein, while Raw Poha has 354 kcal and 7.4 g protein.

Cornflakes with Milk

118
kcal per 100 g
3.6 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 Cornflakes with Milk Raw Poha Difference
Calories Fewer calories for the same weight 118 kcal better 354 kcal 67%
Protein More protein helps with fullness and muscle 3.6 g 7.4 g better 51%
Carbs Lower carbs suits low-carb and diabetic diets 15 g better 76.8 g 81%
Fat Lower fat means lower calorie density 5.1 g 1.1 g better 78%
Fiber More fibre improves fullness and digestion 0.8 g 3.5 g better 77%
Sugar Less sugar means a gentler blood-sugar response 10 g 0.3 g better 97%
"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?

Cornflakes with Milk

Cornflakes with Milk is the lighter choice at 118 kcal per 100 g against 354 for Raw Poha — about 67% 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 3.6 g for Cornflakes with Milk. To match that from Cornflakes with Milk you would have to eat roughly 2.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Cornflakes with Milk is more efficient per calorie (3.1 g of protein per 100 kcal against 2.1 g), so it is the better pick if you are also holding calories down.

Cornflakes with Milk vs Raw Poha — common questions

Raw Poha has more calories — about 354 kcal per 100 g compared with 118 kcal for Cornflakes with Milk.

Raw Poha has more protein — 7.4 g per 100 g against 3.6 g for Cornflakes with Milk.

Cornflakes with Milk is the lighter choice at 118 kcal per 100 g against 354 for Raw Poha — about 67% 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 3.6 g for Cornflakes with Milk. To match that from Cornflakes with Milk you would have to eat roughly 2.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Cornflakes with Milk is more efficient per calorie (3.1 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 472 kcal and 11 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 Cornflakes with Milk has the edge, mainly on calorie density. Per 100 g, Cornflakes with Milk has 118 kcal and 3.6 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 Cornflakes with Milk 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.