Upma Calories and Nutrition
1 bowl (~150 g) of Upma contains 131 calories, 3g protein, 20.7g carbs and 4g fat — a vegetarian dish in the breakfast category.
Nutrition facts
| Nutrient | Per 100 g | Per 1 bowl (~150 g) |
|---|---|---|
| Calories | 87 kcal | 130.5 kcal |
| Protein | 1.98 g | 3 g |
| Carbs | 13.81 g | 20.7 g |
| Fat | 2.64 g | 4 g |
| Fiber | 1.3 g | 2 g |
| Sugar | 1.61 g | 2.4 g |
| Sodium | 98 mg | 147 mg |
| Calcium | 96 mg | 144 mg |
| Iron | 4.06 mg | 6.1 mg |
| Saturated fat | 0.36 g | 0.5 g |
| Cholesterol | 0 mg | 0 mg |
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How Upma fits in your diet
A 1 bowl (~150 g) of upma contributes about 7% of a 2,000-kcal daily target and roughly 6% of an average adult's 50 g daily protein floor. Typically made with semolina (rava), onion, ginger, vegetables, ghee, mustard seeds.
Savoury semolina porridge tempered with mustard seeds, urad dal, curry leaves and vegetables. For a balanced Indian plate, pair it with a protein source (dal, paneer, eggs or chicken), a sabzi and a small portion of curd or salad. Restaurant or street-style versions can run 20–40% higher in calories because of extra oil, ghee or cream — adjust portion size accordingly.
Cuisine region: south indian.
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Frequently asked questions
How many calories are in Upma?
Upma has roughly 225 kcal per 1 bowl (~150 g) (about 150 kcal per 100 g). Macros: 5.3g protein, 33g carbs, 7.5g fat.
Is Upma good for weight loss?
Moderate. Upma at 225 kcal per serving fits a calorie-counted diet if portioned correctly. Pair with protein and fibre to slow digestion.
How much protein is in Upma?
Upma delivers about 5.3g protein per 1 bowl (~150 g). Pair with dal, paneer, eggs or chicken to hit a complete protein target.
Can diabetics eat Upma?
Yes, upma is generally diabetic-friendly in normal portions. Watch oil/ghee and avoid sugary accompaniments.
How does Upma fit into a balanced Indian meal?
Upma sits well alongside dal, a vegetable sabzi, curd and a small green salad. Keep the plate balanced — roughly half vegetables, a quarter protein source, a quarter starches — and you will hit your macros without overeating.
Sources
Nutrition values for upma are sourced from USDA FoodData Central (FDC 2709128). Per-100 g figures scaled to the selected serving above.
Primary reference: View on USDA FoodData Central
Updated: 17/5/2026