Raw Poha vs Vegetable Upma

Per 100 g, Raw Poha has 354 kcal and 7.4 g protein, while Vegetable Upma has 147 kcal and 4.7 g protein.

Raw Poha

354
kcal per 100 g
7.4 g protein

Vegetable Upma

147
kcal per 100 g
4.7 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 Vegetable Upma Difference
Calories Fewer calories for the same weight 354 kcal 147 kcal better 59%
Protein More protein helps with fullness and muscle 7.4 g better 4.7 g 37%
Carbs Lower carbs suits low-carb and diabetic diets 76.8 g 16.5 g better 79%
Fat Lower fat means lower calorie density 1.1 g better 6.6 g 83%
Fiber More fibre improves fullness and digestion 3.5 g 4.2 g better 17%
Sugar Less sugar means a gentler blood-sugar response 0.3 g better 1.4 g 79%
"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?

Vegetable Upma

Vegetable Upma is the lighter choice at 147 kcal per 100 g against 354 for Raw Poha — about 59% 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 4.7 g for Vegetable Upma. To match that from Vegetable Upma 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. Worth noting the trade-off: Vegetable Upma is more efficient per calorie (3.2 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 Vegetable Upma — common questions

Raw Poha has more calories — about 354 kcal per 100 g compared with 147 kcal for Vegetable Upma.

Raw Poha has more protein — 7.4 g per 100 g against 4.7 g for Vegetable Upma.

Vegetable Upma is the lighter choice at 147 kcal per 100 g against 354 for Raw Poha — about 59% 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 4.7 g for Vegetable Upma. To match that from Vegetable Upma 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. Worth noting the trade-off: Vegetable Upma is more efficient per calorie (3.2 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 501 kcal and 12.1 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 Vegetable Upma has the edge, mainly on calorie density. Per 100 g, Raw Poha has 354 kcal and 7.4 g protein, while Vegetable Upma has 147 kcal and 4.7 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 Vegetable 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.