Cornflakes with Milk vs Upma

Per 100 g, Cornflakes with Milk has 118 kcal and 3.6 g protein, while Upma has 78 kcal and 2 g protein.

Cornflakes with Milk

118
kcal per 100 g
3.6 g protein

Upma

78
kcal per 100 g
2 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 Upma Difference
Calories Fewer calories for the same weight 118 kcal 78 kcal better 34%
Protein More protein helps with fullness and muscle 3.6 g better 2 g 44%
Carbs Lower carbs suits low-carb and diabetic diets 15 g 13 g better 13%
Fat Lower fat means lower calorie density 5.1 g 2 g better 61%
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 0.5 g better 95%
"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?

Upma

Upma is the lighter choice at 78 kcal per 100 g against 118 for Cornflakes with Milk — about 34% fewer calories for the same weight on your plate. That does not make Cornflakes with Milk a bad food; it means the portion has to be smaller to fit the same calorie budget.

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 g for Upma. To match that from Upma you would have to eat roughly 1.8 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Cornflakes with Milk vs Upma — common questions

Cornflakes with Milk has more calories — about 118 kcal per 100 g compared with 78 kcal for Upma.

Cornflakes with Milk has more protein — 3.6 g per 100 g against 2 g for Upma.

Upma is the lighter choice at 78 kcal per 100 g against 118 for Cornflakes with Milk — about 34% fewer calories for the same weight on your plate. That does not make Cornflakes with Milk a bad food; it means the portion has to be smaller to fit the same calorie budget.

Cornflakes with Milk is the stronger protein source, with 3.6 g per 100 g against 2 g for Upma. To match that from Upma you would have to eat roughly 1.8 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 195 kcal and 5.6 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 Upma has the edge, mainly on calorie density. Per 100 g, Cornflakes with Milk has 118 kcal and 3.6 g protein, while Upma has 78 kcal and 2 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 Upma 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.