Upma

Upma

Breakfast

Item Rating: 72/100

1 serving (170 grams) contains 148 calories, 3.4 grams of protein, 4.5 grams of fat, and 23.5 grams of carbohydrates.

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147.9
calories
3.4
protein
23.5
carbohydrates
4.5
fat

Nutrition Information

1 cup (170g)
Calories
147.9
% Daily Value*
Total Fat 4.5 g 5%
Saturated Fat 0.6 g 3%
Polyunsaturated Fat 1.8 g
Cholesterol 0 mg 0%
Sodium 166.6 mg 7%
Total Carbohydrates 23.5 g 8%
Dietary Fiber 2.2 g 7%
Sugars 2.7 g
protein 3.4 g 6%
Vitamin D 0 mcg 0%
Calcium 163.2 mg 12%
Iron 6.9 mg 38%
Potassium 188.7 mg 4%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar
🧂 Low sodium
🧂 Low salt

Source of Calories

63.5%
9.2%
27.3%
Fat: 40 cal (27.3%)
Protein: 13 cal (9.2%)
Carbs: 94 cal (63.5%)

About Upma

Upma is a popular dish originating from South Indian cuisine, often enjoyed as a nourishing breakfast or snack. It is traditionally made with semolina (rava), which is toasted and cooked with water, vegetables, and aromatic spices such as mustard seeds, curry leaves, and green chilies. Other variations may include nuts like cashews or a touch of ghee for added flavor. Upma is a source of complex carbohydrates that provide sustained energy, while the addition of vegetables enhances its nutrient profile with vitamins, minerals, and fiber. Low in saturated fats, it can be a healthy option when prepared with minimal oil. However, certain recipes may include heavily roasted or refined ingredients, which could diminish its nutritional value. With low-calorie and customizable options, Upma is a delightful and wholesome dish suited to balanced diets.