Poha vs Upma

Per 100 g, Poha has 120 kcal and 2.3 g protein, while Upma has 78 kcal and 2 g protein.

Poha

120
kcal per 100 g
2.3 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 Poha Upma Difference
Calories Fewer calories for the same weight 120 kcal 78 kcal better 35%
Protein More protein helps with fullness and muscle 2.3 g better 2 g 13%
Carbs Lower carbs suits low-carb and diabetic diets 21.3 g 13 g better 39%
Fat Lower fat means lower calorie density 3 g 2 g better 33%
Fiber More fibre improves fullness and digestion 1 g 1 g about the same
Sugar Less sugar means a gentler blood-sugar response 0.7 g 0.5 g better 29%
"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 120 for Poha — about 35% fewer calories for the same weight on your plate. That does not make Poha a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Poha

Poha is the stronger protein source, with 2.3 g per 100 g against 2 g for Upma. To match that from Upma you would have to eat roughly 1.2 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 1.9 g), so it is the better pick if you are also holding calories down.

Poha vs Upma — common questions

Poha has more calories — about 120 kcal per 100 g compared with 78 kcal for Upma.

Poha has more protein — 2.3 g per 100 g against 2 g for Upma.

Upma is the lighter choice at 78 kcal per 100 g against 120 for Poha — about 35% fewer calories for the same weight on your plate. That does not make Poha a bad food; it means the portion has to be smaller to fit the same calorie budget.

Poha is the stronger protein source, with 2.3 g per 100 g against 2 g for Upma. To match that from Upma you would have to eat roughly 1.2 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 1.9 g), so it is the better pick if you are also holding calories down.

Yes. Combining them gives roughly 198 kcal and 4.3 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, Poha has 120 kcal and 2.3 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 Poha nutrition & serving sizes
Full Upma nutrition & serving sizes

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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.