Per 100 g, Poha has 130 kcal and Upma has 135 kcal. A typical serving of Poha (1 katori, 150 g) has 195 kcal and 3.8 g protein, and a typical serving of Upma (1 katori, 150 g) has 203 kcal and 4.5 g protein.
Better for weight loss
Upma
Calories are close (130 vs 135 kcal per 100 g), but Upma gives you more protein and fibre per calorie than Poha, which helps you stay full.
More protein per calorie
Upma
Upma gives 2.2 g protein per 100 kcal against 1.9 g for Poha (3 g vs 2.5 g per 100 g). Neither is a major protein source, so pair them with dal, curd, paneer, eggs or chicken.
More fibre per calorie
Upma
Upma gives 1.1 g fibre per 100 kcal against 0.8 g for Poha (1.5 g vs 1 g per 100 g). Fibre slows digestion and helps fullness.
For weight loss, Upma is the more filling pick. It also gives more protein per calorie. Both can fit a healthy Indian diet in sensible portions. What matters most is your total daily calories and protein, not any single food.
| Per 100 g | Poha | Upma |
|---|---|---|
| Calories | 130 kcal | 135 kcal |
| Protein | 2.5 g | 3 g |
| Carbohydrates | 25 g | 22 g |
| Fat | 2.5 g | 4 g |
| Fibre | 1 g | 1.5 g |
| Sugar | 1 g | 1 g |
| Sodium | 250 mg | 300 mg |
| Calcium | 15 mg | 20 mg |
| Iron | 2.5 mg | 0.9 mg |
| Potassium | 60 mg | 80 mg |
| Vitamin C | 2 mg | 2 mg |
Gold marks the better value for a typical fat-loss or general-health goal. Per 100 g of the ready-to-eat form. Sources: INDB, IFCT 2017 (NIN-ICMR) and USDA FoodData Central. Values vary with recipe and portion.
Poha, 1 katori (150 g)
195 kcal
3.8 g protein · 37.5 g carbs · 3.8 g fat · 1.5 g fibre
100 kcal = about 77 g
Full nutrition for Poha →Upma, 1 katori (150 g)
203 kcal
4.5 g protein · 33 g carbs · 6 g fat · 2.3 g fibre
100 kcal = about 74 g
Full nutrition for Upma →Upma has more: 135 kcal per 100 g against 130 kcal. A typical serving of Poha (1 katori, 150 g) has 195 kcal and 3.8 g protein, and a typical serving of Upma (1 katori, 150 g) has 203 kcal and 4.5 g protein.
Upma. Calories are close (130 vs 135 kcal per 100 g), but Upma gives you more protein and fibre per calorie than Poha, which helps you stay full. Weight loss comes from your total daily calorie deficit, so either can fit in the right portion.
Upma gives 2.2 g protein per 100 kcal against 1.9 g for Poha (3 g vs 2.5 g per 100 g). Neither is a major protein source, so pair them with dal, curd, paneer, eggs or chicken.
About 77 g of Poha or 74 g of Upma gives you 100 kcal.
Get an Indian diet plan with your exact portions of poha, upma and everything else you eat, built around your goal by NASM-certified Coach Himanshu.