Plain dosa vs upma: calories and protein compared
Short answer: for fat loss pick upma; for muscle gain plain dosa does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Plain dosa | Upma |
|---|---|---|
| Serving | 1 dosa | 1 plate |
| Calories | 271 kcal | 248 kcal |
| Protein | 8 g | 6 g |
| Carbs | 47 g | 41 g |
| Fat | 6 g | 7 g |
| Protein per 100 kcal | 2.8 g | 2.3 g |
| Calories from fat | 19% | 24% |
What the numbers say
- Plain dosa has 23 kcal more a serving than upma. One serving of plain dosa has the calories of about 1.1 servings of upma.
- Plain dosa has more protein: 8 g vs 6 g.
- For protein per calorie, plain dosa wins with 2.8 g per 100 kcal.
Which to pick
- Losing fat: Upma, because it is lighter and the protein difference is small.
- Building muscle: Plain dosa, 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.