Oats Upma Nutrition Facts: Calories, Macros & Health Benefits
Summary: Oats Upma contains 135 calories, 4.2g protein, 17.5g carbs, and 5.2g fat per one bowl (200g). It is a source of sodium, iron, zinc.
Nutrition Facts — one bowl (200g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 135 kcal | 7% |
| Protein | 4.2g | 8% |
| Carbohydrates | 17.5g | 6% |
| Total Fat | 5.2g | 7% |
| Fiber | 2.8g | 10% |
| Sugar | 1.2g | -- |
| Saturated Fat | 0.80g | 4% |
| Sodium | 280.0mg | 12% |
| Potassium | 2.0mg | 0% |
| Calcium | 28.0mg | 2% |
| Iron | 120.0mg | 667% |
| Magnesium | 0.80mg | 0% |
| Zinc | 80.0mg | 727% |
| Vitamin C | 0.10mg | 0% |
| Vitamin A | 0.04mcg | 0% |
| Vitamin B6 | 0.60mg | 35% |
| Vitamin B12 | 0.06mcg | 2% |
| Folate | 10.0mcg | 2% |
| Vitamin E | 0.60mg | 4% |
| Phosphorus | 5.0mg | 0% |
Is Oats Upma Good for You?
Oats Upma provides 135 calories per one bowl (200g) with 4.2g protein, 17.5g carbohydrates, and 5.2g fat. It is a source of sodium (12% dv), iron (667% dv), zinc (727% dv).
A healthy South Indian-style breakfast dish where oats replace semolina (rava), tempered with mustard seeds, curry leaves, and onions.
Key Health Benefits of Oats Upma
- Sodium (12% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (667% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (727% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (35% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Oats Upma Nutrition with Gram
Use Gram to log oats 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 oats upma?
Oats Upma contains 135 calories per one bowl (200g).
How much protein is in oats upma?
Oats Upma provides 4.2g of protein per one bowl (200g).
How many carbs are in oats upma?
Oats Upma has 17.5g of carbohydrates per one bowl (200g).
Is oats upma good for tracking nutrition?
Yes. Oats Upma can be logged by calories, macros, and micronutrients in the Gram app.
How should I use oats upma in a meal plan?
Use Oats 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 oats upma and thousands of other foods with the Gram app.