Dal vs Upma

Per 100 g, Dal has 80 kcal and 5.7 g protein, while Upma has 78 kcal and 2 g protein.

Dal

80
kcal per 100 g
5.7 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 Dal Upma Difference
Calories Fewer calories for the same weight 80 kcal 78 kcal about the same
Protein More protein helps with fullness and muscle 5.7 g better 2 g 65%
Carbs Lower carbs suits low-carb and diabetic diets 12 g better 13 g 8%
Fat Lower fat means lower calorie density 1.3 g better 2 g 35%
Fiber More fibre improves fullness and digestion 2.7 g better 1 g 63%
Sugar Less sugar means a gentler blood-sugar response 1.7 g 0.5 g better 71%
"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

Dal and Upma land within a few percent of each other on calories (80 vs 78 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Dal carries more fibre.

Which is better for muscle gain?

Dal

Dal is the stronger protein source, with 5.7 g per 100 g against 2 g for Upma. To match that from Upma you would have to eat roughly 2.9 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Dal vs Upma — common questions

Dal has more calories — about 80 kcal per 100 g compared with 78 kcal for Upma.

Dal has more protein — 5.7 g per 100 g against 2 g for Upma.

Dal and Upma land within a few percent of each other on calories (80 vs 78 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Dal carries more fibre.

Dal is the stronger protein source, with 5.7 g per 100 g against 2 g for Upma. To match that from Upma you would have to eat roughly 2.9 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 158 kcal and 7.7 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, Dal has 80 kcal and 5.7 g protein, while Upma has 78 kcal and 2 g protein.
Full Dal nutrition & serving sizes
Full Upma nutrition & serving sizes

Other comparisons

Dal vs Biryani Dal vs Rajma Dal vs Moong Dal Cheela Dal vs Rice Dal vs Poha Dal vs Mutton Biryani

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.