Appam vs vermicelli upma: calories and protein compared
Short answer: for fat loss pick appam; for muscle gain vermicelli upma does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Appam | Vermicelli upma |
|---|---|---|
| Serving | 2 appam | 1 plate |
| Calories | 215 kcal | 249 kcal |
| Protein | 4 g | 6 g |
| Carbs | 41 g | 41 g |
| Fat | 4 g | 7 g |
| Protein per 100 kcal | 2 g | 2.3 g |
| Calories from fat | 18% | 24% |
What the numbers say
- Vermicelli upma has 34 kcal more a serving than appam. One serving of vermicelli upma has the calories of about 1.2 servings of appam.
- Vermicelli upma has more protein: 6 g vs 4 g.
- For protein per calorie, vermicelli upma wins with 2.3 g per 100 kcal.
Which to pick
- Losing fat: Appam, because it is lighter and the protein difference is small.
- Building muscle: Vermicelli upma, because it brings more protein a serving.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.