Moong dal chilla vs upma: calories and protein compared
Short answer: for fat loss pick moong dal chilla; for muscle gain moong dal chilla does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Moong dal chilla | Upma |
|---|---|---|
| Serving | 2 chilla | 1 plate |
| Calories | 218 kcal | 248 kcal |
| Protein | 12 g | 6 g |
| Carbs | 28 g | 41 g |
| Fat | 6 g | 7 g |
| Protein per 100 kcal | 5.5 g | 2.3 g |
| Calories from fat | 23% | 24% |
What the numbers say
- Upma has 30 kcal more a serving than moong dal chilla. One serving of upma has the calories of about 1.1 servings of moong dal chilla.
- Moong dal chilla has more protein: 12 g vs 6 g.
- For protein per calorie, moong dal chilla wins with 5.5 g per 100 kcal.
Which to pick
- Losing fat: Moong dal chilla, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Moong dal chilla, 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.