🍚 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?
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.
Related Nutrition Calculators
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.
References
- Kumari, B. Anila, Tatapudi Paul Pradeepa Roberts, E. Jyothsna, Kanneboina Soujanya, Kanneboina Soujanya, and Riddhi Varma. 2024. “Standardization and Nutritional Evaluation of Minor Millet Based Instant Upma Mixes”. European Journal of Nutrition & Food Safety 16 (8):325-33.
- v, Maske & Thorat, Abhay & Mk, Bhalerao & Siddiqui, R & Thorat, Pp. (2020). Development of instant UPMA mix with incorporation of Bengal gram and soy flour. 8.
