How many calories are in Upma?
Upma contains 547.5 calories per serving (27% of the 2,000 kcal daily value), with 14.1g fat, 92.9g carbs, and 12.6g protein. This nutritional data is based on AI-powered meal analysis by SimpliFit.
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How many calories and nutrients are in Upma
Nutritional value of Upma per 100 grams
What's inside Upma
| Ingredient | Amount | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| semolina (rava/sooji) | 280g | 140 kcal | 3.9g | 2g | 27.4g |
| onion (chopped) | 35g | 90 kcal | 2.6g | 0.3g | 19.7g |
| green bell pepper | 30g | 25 kcal | 1g | 0.3g | 5.3g |
| carrot (small diced) | 20g | 70 kcal | 1.5g | 0.5g | 10g |
| cooking oil (vegetable / sunflower) | 8g | 900 kcal | 0g | 100g | 0g |
| mustard seeds & tempering (combined) | 4g | 140 kcal | 5g | 1g | 5g |
| water (absorbed) - contributes negligible nutrients | 30g | 75 kcal | 0g | 0.7g | 16.7g |
| green chili / curry leaves / ginger (combined small amount) | 6g | 40 kcal | 1.7g | 0g | 10g |
| salt (negligible weight for macros) | 3g | 0 kcal | 0g | 0g | 0g |
Where do the calories in Upma come from
How Upma fits into your daily diet
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 547.5 kcal | 27% |
| Protein | 12.6g | 25% |
| Fat | 14.1g | 22% |
| Carbs | 92.9g | 31% |
Based on a 2,000 kcal daily reference diet.
How long it takes to burn off the calories from Upma
Estimates for a 70 kg (154 lb) person. Actual values vary by body weight and intensity.
Common questions about Upma
How many calories are in Upma?
A full serving of Upma contains approximately 547.5 kcal. The total serving weighs about 416g. Per 100 grams, that works out to 131.6 kcal.
Is Upma good for weight loss?
Upma has a low calorie density at 131.6 kcal per 100g, making it a great choice for weight loss. Foods under 150 kcal per 100g let you eat satisfying portions while keeping calories in check.
How much protein is in Upma?
A serving of Upma provides about 12.6g of protein from a total serving weight of 416g. That is 3g of protein per 100g, which covers roughly 25% of the recommended daily intake of 50g.
What is the easiest way to track Upma calories?
The easiest way to track Upma is with SimpliFit. Just snap a photo of your meal and the AI instantly estimates calories and macros — no manual searching or barcode scanning required.
How does Upma compare to similar meals?
| Meal | Weight | Calories | Protein | compared to this |
|---|---|---|---|---|
| Upma | 384g | 155.0 | 1.7g | -392 kcal, less protein |
| lentil stew | 528g | 748.0 | 38.2g | +200 kcal, more protein |
| savory couscous | 268g | 330.2 | 10.4g | -217 kcal, less protein |
| Upma | 335g | 405.0 | 8.5g | -142 kcal, less protein |
| Idli with sambar | 515g | 761.3 | 25.5g | +213 kcal, more protein |