How many calories are in Upma?
Upma contains 420 calories per serving (21% of the 2,000 kcal daily value), with 8g fat, 75g carbs, and 11.5g 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 (sooji) | 150g | 140 kcal | 4g | 1.3g | 26.7g |
| green chili | 10g | 400 kcal | 10g | 0g | 80g |
| mustard seeds | 5g | 700 kcal | 20g | 60g | 40g |
| peanuts | 10g | 450 kcal | 20g | 30g | 50g |
| curry leaves | 15g | 133.3 kcal | 3.3g | 0g | 26.7g |
| onion | 20g | 150 kcal | 2.5g | 0g | 35g |
| cilantro (coriander leaves) | 10g | 200 kcal | 5g | 0g | 40g |
| oil (vegetable or mustard) | 10g | 200 kcal | 0g | 0g | 50g |
Where do the calories in Upma come from
How Upma fits into your daily diet
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 420 kcal | 21% |
| Protein | 11.5g | 23% |
| Fat | 8g | 12% |
| Carbs | 75g | 25% |
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 420 kcal. The total serving weighs about 230g. Per 100 grams, that works out to 182.6 kcal.
Is Upma good for weight loss?
Upma has a moderate calorie density at 182.6 kcal per 100g. It can fit into a weight loss diet when eaten in sensible portions. Pair it with vegetables or a salad to add volume without many extra calories.
How much protein is in Upma?
A serving of Upma provides about 11.5g of protein from a total serving weight of 230g. That is 5g of protein per 100g, which covers roughly 23% 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 | 215g | 356.0 | 9.1g | -64 kcal, less protein |
| Poha | 195g | 370.0 | 10.2g | -50 kcal, less protein |
| Kurmura Poha | 180g | 575.0 | 15.6g | +155 kcal, more protein |
| Semolina Upma | 310g | 262.0 | 7.7g | -158 kcal, less protein |
| Pohe | 280g | 129.0 | 3g | -291 kcal, less protein |