Quinoa Upma Nutrition Facts: Calories, Macros & Health Benefits
Summary: Quinoa Upma contains 120 calories, 4.5g protein, 16.5g carbs, and 4g fat per one bowl (200g). It is a source of sodium, iron, zinc.
Nutrition Facts — one bowl (200g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 120 kcal | 6% |
| Protein | 4.5g | 9% |
| Carbohydrates | 16.5g | 6% |
| Total Fat | 4.0g | 5% |
| Fiber | 2.8g | 10% |
| Sugar | 2.0g | -- |
| Saturated Fat | 0.60g | 3% |
| Sodium | 320.0mg | 14% |
| Potassium | 8.0mg | 0% |
| Calcium | 50.0mg | 4% |
| Iron | 180.0mg | 1000% |
| Magnesium | 1.2mg | 0% |
| Zinc | 110.0mg | 1000% |
| Vitamin C | 0.12mg | 0% |
| Vitamin A | 0.10mcg | 0% |
| Vitamin B6 | 0.90mg | 53% |
| Vitamin B12 | 0.15mcg | 6% |
| Folate | 35.0mcg | 9% |
| Vitamin E | 0.80mg | 5% |
| Phosphorus | 45.0mg | 4% |
Is Quinoa Upma Good for You?
Quinoa Upma provides 120 calories per one bowl (200g) with 4.5g protein, 16.5g carbohydrates, and 4g fat. It is a source of sodium (14% dv), iron (1000% dv), zinc (1000% dv).
A healthy South Indian-style breakfast dish where quinoa replaces semolina (rava), tempered with mustard seeds, curry leaves, and mixed vegetables
Key Health Benefits of Quinoa Upma
- Sodium (14% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1000% 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 (53% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Quinoa Upma Nutrition with Gram
Use Gram to log quinoa 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 quinoa upma?
Quinoa Upma contains 120 calories per one bowl (200g).
How much protein is in quinoa upma?
Quinoa Upma provides 4.5g of protein per one bowl (200g).
How many carbs are in quinoa upma?
Quinoa Upma has 16.5g of carbohydrates per one bowl (200g).
Is quinoa upma good for tracking nutrition?
Yes. Quinoa Upma can be logged by calories, macros, and micronutrients in the Gram app.
How should I use quinoa upma in a meal plan?
Use Quinoa 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 quinoa upma and thousands of other foods with the Gram app.