Khaman dhokla vs vermicelli upma: calories and protein compared
Short answer: for fat loss pick khaman dhokla; for muscle gain khaman dhokla does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Khaman dhokla | Vermicelli upma |
|---|---|---|
| Serving | 4 pieces | 1 plate |
| Calories | 201 kcal | 249 kcal |
| Protein | 9 g | 6 g |
| Carbs | 27 g | 41 g |
| Fat | 6 g | 7 g |
| Protein per 100 kcal | 4.4 g | 2.3 g |
| Calories from fat | 29% | 24% |
What the numbers say
- Vermicelli upma has 48 kcal more a serving than khaman dhokla. One serving of vermicelli upma has the calories of about 1.2 servings of khaman dhokla.
- Khaman dhokla has more protein: 9 g vs 6 g.
- For protein per calorie, khaman dhokla wins with 4.4 g per 100 kcal.
Which to pick
- Losing fat: Khaman dhokla, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Khaman dhokla, 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.