Poha vs Suji

Per 100 g, Poha has 120 kcal and 2.3 g protein, while Suji has 334 kcal and 11.4 g protein.

Poha

120
kcal per 100 g
2.3 g protein

Suji

334
kcal per 100 g
11.4 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 Poha Suji Difference
Calories Fewer calories for the same weight 120 kcal better 334 kcal 64%
Protein More protein helps with fullness and muscle 2.3 g 11.4 g better 80%
Carbs Lower carbs suits low-carb and diabetic diets 21.3 g better 68.4 g 69%
Fat Lower fat means lower calorie density 3 g 0.7 g better 77%
Fiber More fibre improves fullness and digestion 1 g 9.7 g better 90%
Sugar Less sugar means a gentler blood-sugar response 0.7 g better 1.6 g 56%
"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?

Poha

Poha is the lighter choice at 120 kcal per 100 g against 334 for Suji — about 64% fewer calories for the same weight on your plate. That does not make Suji a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Suji

Suji is the stronger protein source, with 11.4 g per 100 g against 2.3 g for Poha. To match that from Poha you would have to eat roughly 5 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Poha vs Suji — common questions

Suji has more calories — about 334 kcal per 100 g compared with 120 kcal for Poha.

Suji has more protein — 11.4 g per 100 g against 2.3 g for Poha.

Poha is the lighter choice at 120 kcal per 100 g against 334 for Suji — about 64% fewer calories for the same weight on your plate. That does not make Suji a bad food; it means the portion has to be smaller to fit the same calorie budget.

Suji is the stronger protein source, with 11.4 g per 100 g against 2.3 g for Poha. To match that from Poha you would have to eat roughly 5 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 454 kcal and 13.7 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.

For most everyday goals Poha has the edge, mainly on calorie density. Per 100 g, Poha has 120 kcal and 2.3 g protein, while Suji has 334 kcal and 11.4 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Poha nutrition & serving sizes
Full Suji nutrition & serving sizes

Other comparisons

Poha vs Upma Poha vs Moong Dal Cheela

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.