Sabudana khichdi vs vermicelli upma: calories and protein compared
Short answer: for fat loss pick vermicelli upma; for muscle gain sabudana khichdi does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Sabudana khichdi | Vermicelli upma |
|---|---|---|
| Serving | 1 plate | 1 plate |
| Calories | 382 kcal | 249 kcal |
| Protein | 5 g | 6 g |
| Carbs | 63 g | 41 g |
| Fat | 13 g | 7 g |
| Protein per 100 kcal | 1.2 g | 2.3 g |
| Calories from fat | 31% | 24% |
What the numbers say
- Sabudana khichdi has 133 kcal more a serving than vermicelli upma. One serving of sabudana khichdi has the calories of about 1.5 servings of vermicelli upma.
- Protein is about the same (5 vs 6 g).
- For protein per calorie, vermicelli upma wins with 2.3 g per 100 kcal.
- They suit different diets: sabudana khichdi is vegetarian and vermicelli upma is vegan.
Which to pick
- Losing fat: Vermicelli upma, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Sabudana khichdi, because it brings more energy for training with similar protein.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.