Jowar Upma Nutrition Facts: Calories, Macros & Health Benefits
Summary: Jowar Upma contains 145 calories, 4g protein, 22g carbs, and 4.5g fat per one bowl (200g). It is a source of sodium, iron, zinc.
Nutrition Facts — one bowl (200g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 145 kcal | 7% |
| Protein | 4.0g | 8% |
| Carbohydrates | 22.0g | 8% |
| Total Fat | 4.5g | 6% |
| Fiber | 3.5g | 12% |
| Sugar | 1.8g | -- |
| Saturated Fat | 0.60g | 3% |
| Sodium | 220.0mg | 10% |
| Potassium | 4.0mg | 0% |
| Calcium | 50.0mg | 4% |
| Iron | 150.0mg | 833% |
| Magnesium | 0.90mg | 0% |
| Zinc | 110.0mg | 1000% |
| Vitamin C | 0.14mg | 0% |
| Vitamin A | 0.06mcg | 0% |
| Vitamin B6 | 1.6mg | 94% |
| Vitamin B12 | 0.10mcg | 4% |
| Folate | 18.0mcg | 4% |
| Vitamin E | 0.40mg | 3% |
| Phosphorus | 15.0mg | 1% |
Is Jowar Upma Good for You?
Jowar Upma provides 145 calories per one bowl (200g) with 4g protein, 22g carbohydrates, and 4.5g fat. It is a source of sodium (10% dv), iron (833% dv), zinc (1000% dv).
A South Indian-style breakfast dish made with coarsely ground jowar (sorghum) instead of rava, tempered with mustard seeds, curry leaves, and vegetables. Gluten-free alternative to traditional upma.
Key Health Benefits of Jowar Upma
- Sodium (10% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (833% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1000% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (94% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Jowar Upma Nutrition with Gram
Use Gram to log jowar upma and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in jowar upma?
Jowar Upma contains 145 calories per one bowl (200g).
How much protein is in jowar upma?
Jowar Upma provides 4g of protein per one bowl (200g).
How many carbs are in jowar upma?
Jowar Upma has 22g of carbohydrates per one bowl (200g).
Is jowar upma good for tracking nutrition?
Yes. Jowar Upma can be logged by calories, macros, and micronutrients in the Gram app.
How should I use jowar upma in a meal plan?
Use Jowar Upma as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track jowar upma and thousands of other foods with the Gram app.