Onion pakora vs upma: calories and protein compared
Short answer: for fat loss pick onion pakora; for muscle gain onion pakora does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Onion pakora | Upma |
|---|---|---|
| Serving | 1 plate · 6 pieces | 1 plate |
| Calories | 304 kcal | 248 kcal |
| Protein | 9 g | 6 g |
| Carbs | 28 g | 41 g |
| Fat | 17 g | 7 g |
| Protein per 100 kcal | 3.1 g | 2.3 g |
| Calories from fat | 52% | 24% |
What the numbers say
- Onion pakora has 56 kcal more a serving than upma. One serving of onion pakora has the calories of about 1.2 servings of upma.
- Onion pakora has more protein: 9 g vs 6 g.
- For protein per calorie, onion pakora wins with 3.1 g per 100 kcal.
Which to pick
- Losing fat: Onion pakora, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Onion pakora, 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.