🍚 Upma Calories & Nutritional Facts Calculator
Calculate accurate calories and complete nutritional information for Upma, a popular South Indian breakfast dish. Get detailed nutrition facts including protein, carbohydrates, vitamins, minerals, and fiber content for different Upma varieties and preparation methods.
How Many Calories Are In Upma?
Upma Calories by Type and Preparation Method
The calorie content of Upma varies significantly based on ingredients, preparation method, and
serving size:
Traditional Upma Varieties (per 100g):
• Traditional Wheat Semolina Upma: 158 calories
• Rava Upma (Fine Semolina): 165 calories
• Sooji Upma (Coarse Semolina): 152 calories
• Vermicelli Upma: 148 calories
Healthy Upma Alternatives (per 100g):
• Oats Upma: 142 calories
• Quinoa Upma: 168 calories
• Daliya Upma (Broken Wheat): 135 calories
• Poha Upma: 125 calories
• Mixed Vegetable Upma: 145 calories
Research published in the International Journal of Chemical Studies
shows that instant Upma mix provides approximately 377 calories per 100g, with enhanced protein
content when fortified with Bengal gram and soy flour.
Track your daily calorie intake with our calories burned calculator
to maintain optimal energy balance.
Impact of Cooking Methods and Ingredients
Oil/Ghee Addition: Each tablespoon adds 110-120 calories
Vegetable Addition: Increases calories by 10-25 per serving while boosting
nutrition
Roasting Method: Dry roasting vs oil roasting can differ by 50-80 calories
Portion Size: Standard serving (150g) contains 190-250 calories depending on
preparation
Calculate your daily macronutrient requirements
to see how Upma fits into your balanced diet plan.
Upma Nutrition Comparison Chart
| Upma Type | Calories (per 100g) | Protein (g) | Carbs (g) | Fat (g) | Fiber (g) | Iron (mg) |
|---|---|---|---|---|---|---|
| Traditional Semolina | 158 | 4.2 | 28.5 | 3.8 | 2.1 | 1.2 |
| Rava Upma | 165 | 4.5 | 30.2 | 4.1 | 1.8 | 1.1 |
| Oats Upma | 142 | 5.2 | 23.8 | 3.9 | 4.1 | 2.1 |
| Quinoa Upma | 168 | 6.8 | 25.2 | 4.5 | 3.8 | 2.8 |
| Daliya Upma | 135 | 4.8 | 24.5 | 2.8 | 5.2 | 1.8 |
| Poha Upma | 125 | 2.8 | 24.2 | 2.1 | 1.2 | 0.8 |
| Mixed Vegetable | 145 | 4.5 | 26.8 | 3.2 | 3.8 | 1.6 |
Nutritional Comparison Analysis
Highest Protein: Quinoa Upma (6.8g per 100g) – Complete protein with all
essential amino acids
Highest Fiber: Daliya Upma (5.2g per 100g) – Excellent for digestive health
Lowest Calories: Poha Upma (125 calories per 100g) – Best for weight
management
Highest Iron: Quinoa Upma (2.8mg per 100g) – Important for preventing
anemia
Best Overall: Oats Upma – Balanced nutrition with high fiber and
protein
Compare with other South Indian breakfast options using our
Idli calories calculator
and Dosa nutrition calculator.
Health Benefits of Different Upma Types
Traditional Semolina Upma Benefits
Quick Energy Source: High in complex carbohydrates for sustained energy release
B-Vitamin Rich: Contains thiamine, niacin, and folate for nervous system health
Moderate Protein: Provides 4.2g protein per 100g serving
Iron Content: Helps prevent iron deficiency anemia
Digestible: Easy on the stomach, suitable for all age groups
According to research published in the Journal of Food Science and Technology,
semolina-based foods provide sustained energy and are rich in selenium, an important antioxidant.
Oats Upma – The Healthiest Choice
High Fiber Content: 4.1g fiber per 100g supports digestive health and satiety
Beta-Glucan: Soluble fiber that helps lower cholesterol levels
Complete Protein: Higher protein content (5.2g) compared to traditional
varieties
Low Glycemic Index: Better blood sugar control for diabetics
Heart Healthy: Reduces risk of cardiovascular disease
Studies show that oats consumption can reduce LDL cholesterol by 5-10% and improve insulin
sensitivity.
Track your heart health progress with our heart
rate calculator.
Quinoa Upma – Superfood Alternative
Complete Protein: Contains all 9 essential amino acids (6.8g per 100g)
Gluten-Free: Perfect for celiac disease and gluten sensitivity
Mineral Rich: High in magnesium, phosphorus, and iron
Antioxidants: Contains quercetin and kaempferol for anti-inflammatory benefits
Low Glycemic: Helps maintain stable blood sugar levels
Research indicates quinoa has twice the protein content of rice and barley, making it an excellent
choice for vegetarians and vegans.
Upma for Special Dietary Needs
Upma for Weight Loss
Best Choices: Poha Upma (125 cal), Daliya Upma (135 cal), Oats Upma (142 cal)
Preparation Tips: Use minimal oil (1 tsp), add lots of vegetables, avoid ghee
Portion Control: Stick to 100-150g servings (150-200 calories)
Timing: Best consumed for breakfast or lunch for sustained energy
Fiber Advantage: High fiber varieties keep you full longer, reducing overall
calorie intake
Calculate your daily calorie needs with our BMR calculator
to determine how Upma fits into your weight loss plan.
Diabetic-Friendly Upma Options
Recommended Types: Oats Upma, Quinoa Upma, Daliya Upma (low glycemic index)
Avoid: Instant Upma mix, refined semolina varieties
Portion Size: Limit to 100-120g per serving
Add Vegetables: Increases fiber, reduces glycemic impact
Cooking Method: Steam-cook vegetables, use minimal oil
Studies show that high-fiber breakfast options can improve post-meal blood glucose levels by 15-20%
in diabetic patients.
Heart-Healthy Upma Preparation
Oil Choice: Use olive oil or minimal ghee instead of saturated fats
Sodium Control: Reduce salt, use herbs and spices for flavor
Vegetable Addition: Include antioxidant-rich vegetables like spinach, carrots
Whole Grains: Choose oats, quinoa, or daliya over refined semolina
Portion Awareness: Moderate portions help maintain healthy weight
The American Heart Association recommends whole grain consumption for cardiovascular health.
Monitor your progress with our body fat calculator.
Frequently Asked Questions About Upma Nutrition
Is Upma Good for Weight Loss?
Yes, Upma can be excellent for weight loss when prepared correctly. Choose high-fiber varieties like oats or daliya Upma, use minimal oil, and load up on vegetables. A 150g serving of vegetable oats Upma contains only 180-200 calories while providing 5-6g of protein and 4-5g of fiber, keeping you satisfied for hours.
How Much Protein Does Upma Contain?
Protein content varies by type: Traditional semolina Upma provides 4.2g per 100g, while quinoa Upma offers 6.8g per 100g. Oats Upma contains 5.2g protein per 100g. To increase protein content, add nuts, seeds, or serve with yogurt.
Is Upma Suitable for Diabetics?
Diabetics should choose low glycemic index varieties like oats, quinoa, or daliya Upma. These options have slower carbohydrate absorption, helping maintain stable blood sugar levels. Avoid instant Upma mixes and refined semolina varieties.
What’s the Healthiest Way to Prepare Upma?
Use whole grain varieties (oats, quinoa, daliya), minimal oil (1 tsp olive oil), plenty of vegetables, and natural seasonings. Steam vegetables separately and mix in at the end to preserve nutrients. Avoid excessive salt and processed ingredients.
Related Nutrition Calculators
Explore More South Indian Food Nutrition
Calculate nutrition for other popular South Indian breakfast items:
🥞 Dosa Calories Calculator – Complete nutrition for different
dosa varieties
🍚 Idli Nutrition Calculator – Steamed rice cake nutritional
analysis
🥣 Poha Calories Calculator – Flattened rice breakfast
nutrition
🍛 Dal Nutrition Calculator – Lentil-based protein analysis
Plan your complete nutrition with our macro calculator
and TDEE
calculator.