Oats with milk vs upma: calories and protein compared
Short answer: for fat loss pick oats with milk; for muscle gain oats with milk does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Oats with milk | Upma |
|---|---|---|
| Serving | 1 bowl | 1 plate |
| Calories | 268 kcal | 248 kcal |
| Protein | 12 g | 6 g |
| Carbs | 35 g | 41 g |
| Fat | 9 g | 7 g |
| Protein per 100 kcal | 4.3 g | 2.3 g |
| Calories from fat | 31% | 24% |
What the numbers say
- Oats with milk has 20 kcal more a serving than upma. One serving of oats with milk has the calories of about 1.1 servings of upma.
- Oats with milk has more protein: 12 g vs 6 g.
- For protein per calorie, oats with milk wins with 4.3 g per 100 kcal.
- They suit different diets: oats with milk is vegetarian and upma is vegan.
Which to pick
- Losing fat: Oats with milk, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Oats with milk, 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.