How many calories are in Upma?
Upma contains 356 calories per serving (18% of the 2,000 kcal daily value), with 11.4g fat, 46.2g carbs, and 9.1g 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) | 150g | 148 kcal | 5g | 0.9g | 26.7g |
| onion | 30g | 40 kcal | 1g | 0g | 10g |
| oil (vegetable or mustard) | 10g | 900 kcal | 0g | 100g | 0g |
| mustard seeds | 5g | 300 kcal | 10g | 2g | 20g |
| cumin seeds | 5g | 240 kcal | 10g | 0g | 20g |
| green chili | 10g | 40 kcal | 2g | 0g | 10g |
| coriander leaves | 5g | 20 kcal | 2g | 0g | 4g |
Where do the calories in Upma come from
How Upma fits into your daily diet
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 356 kcal | 18% |
| Protein | 9.1g | 18% |
| Fat | 11.4g | 18% |
| Carbs | 46.2g | 15% |
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 356 kcal. The total serving weighs about 215g. Per 100 grams, that works out to 165.6 kcal.
Is Upma good for weight loss?
Upma has a moderate calorie density at 165.6 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 9.1g of protein from a total serving weight of 215g. That is 4.2g of protein per 100g, which covers roughly 18% 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 | 230g | 420.0 | 11.5g | +64 kcal, more protein |
| Kurmura Poha | 180g | 575.0 | 15.6g | +219 kcal, more protein |
| Poha | 230g | 420.0 | 9.7g | +64 kcal, more protein |
| Semolina Upma | 245g | 223.0 | 7g | -133 kcal, less protein |
| Upma with peas | 508g | 700.0 | 31g | +344 kcal, more protein |