Raw Poha vs Upma

Per 100 g, Raw Poha has 354 kcal and 7.4 g protein, while Upma has 78 kcal and 2 g protein.

Raw Poha

354
kcal per 100 g
7.4 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 Raw Poha Upma Difference
Calories Fewer calories for the same weight 354 kcal 78 kcal better 78%
Protein More protein helps with fullness and muscle 7.4 g better 2 g 73%
Carbs Lower carbs suits low-carb and diabetic diets 76.8 g 13 g better 83%
Fat Lower fat means lower calorie density 1.1 g better 2 g 45%
Fiber More fibre improves fullness and digestion 3.5 g better 1 g 71%
Sugar Less sugar means a gentler blood-sugar response 0.3 g better 0.5 g 40%
"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 354 for Raw Poha — about 78% 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 g for Upma. To match that from Upma you would have to eat roughly 3.7 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Upma is more efficient per calorie (2.6 g of protein per 100 kcal against 2.1 g), so it is the better pick if you are also holding calories down.

Raw Poha vs Upma — common questions

Raw Poha has more calories — about 354 kcal per 100 g compared with 78 kcal for Upma.

Raw Poha has more protein — 7.4 g per 100 g against 2 g for Upma.

Upma is the lighter choice at 78 kcal per 100 g against 354 for Raw Poha — about 78% 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 g for Upma. To match that from Upma you would have to eat roughly 3.7 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Upma is more efficient per calorie (2.6 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 432 kcal and 9.4 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, Raw Poha has 354 kcal and 7.4 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 Raw Poha 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.