Upma

Item Rating: 72/100

One cup of Upma is around 170 grams and contains approximately 148 calories, 3.4 grams of protein, 4.5 grams of fat, and 23 grams of carbohydrates.

Upma is a savory South Indian dish made from roasted semolina, infused with vibrant spices, and mixed with vegetables like peas, carrots, and onions. Traditionally enjoyed as a breakfast staple, this dish hails from India, showcasing the rich culinary heritage of the region. It’s often garnished with fresh coriander and a squeeze of lemon for added flavor. Packed with carbohydrates, it provides a quick energy boost, while the vegetables add essential nutrients. Low in calories and rich in fiber, Upma is a wholesome choice for a nutritious meal, making it both satisfying and healthy.

Nutrition Facts

Serving size	1 cup (170.0g)

Amount per serving	% Daily Value*
Calories	148

Total Fat 4.49g	6%
Saturated Fat 0.62g	3%
Polyunsaturated Fat 1.82g
Cholesterol 0mg	0%
Sodium 167mg	7%
Total Carbohydrate 23.46g	9%
Dietary Fiber 2.21g	8%
Total Sugars 2.74g
Protein 3.37g	7%

Vitamin D 0IU	0%
Calcium 163mg	13%
Iron 7mg	38%
Potassium 189mg	4%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 27.3%

Protein: 9.1%

Carbs: 63.5%