Nutrition Comparison
Upma vs Poha (Flattened Rice)
Side-by-side nutrition face-off — all values per 100 grams
Calories
145 kcalvs130 kcal
Poha (Flattened Rice) wins
Protein
3.8gvs2.1g
Upma wins
Fat
5gvs1.4g
Poha (Flattened Rice) wins
UpmaPoha (Flattened Rice)
145 kcalCalories130 kcal
3.8gProtein2.1g
22gCarbs28g
5gFat1.4g
1.5gFiber0.4g
1gSugar0.8g
| Nutrient | Upma | Poha (Flattened Rice) | Winner |
|---|---|---|---|
| Calories | 145kcal | 130kcal | Poha (Flattened Rice) |
| Protein | 3.8g | 2.1g | Upma |
| Carbs | 22g | 28g | Poha (Flattened Rice) |
| Fat | 5g | 1.4g | Poha (Flattened Rice) |
| Fiber | 1.5g | 0.4g | Upma |
| Sugar | 1g | 0.8g | Poha (Flattened Rice) |
Popular Food Comparisons
Frequently Asked Questions
Which has more calories, Upma or Poha (Flattened Rice)?
Upma has 145 kcal per 100g while Poha (Flattened Rice) has 130 kcal per 100g. Poha (Flattened Rice) is lower in calories by 15 kcal.
Which has more protein, Upma or Poha (Flattened Rice)?
Upma has 3.8g of protein per 100g while Poha (Flattened Rice) has 2.1g. Upma is higher in protein.
Is Upma healthier than Poha (Flattened Rice)?
It depends on your goals. Upma has 145 kcal, 3.8g protein, and 5g fat per 100g, while Poha (Flattened Rice) has 130 kcal, 2.1g protein, and 1.4g fat. Choose based on whether you're optimizing for protein, calories, or overall macros.