Upma Nutrition Facts: Calories, Macros & Health Benefits
Summary: Upma contains 261 calories, 6g protein, 41.4g carbs, and 7.8g fat per one serving (300g). It is a source of sodium, calcium, iron.
Nutrition Facts — one serving (300g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 261 kcal | 13% |
| Protein | 6.0g | 12% |
| Carbohydrates | 41.4g | 15% |
| Total Fat | 7.8g | 10% |
| Fiber | 3.9g | 14% |
| Sugar | 4.8g | -- |
| Saturated Fat | 1.2g | 6% |
| Sodium | 294.0mg | 13% |
| Potassium | 333.0mg | 7% |
| Calcium | 288.0mg | 22% |
| Iron | 12.2mg | 68% |
| Magnesium | 30.0mg | 7% |
| Zinc | 0.66mg | 6% |
| Vitamin C | 33.0mg | 37% |
| Vitamin A | 33.0mcg | 4% |
| Vitamin B6 | 0.24mg | 14% |
| Folate | 57.0mcg | 14% |
| Vitamin E | 2.5mg | 17% |
| Vitamin K | 15.9mcg | 13% |
| Phosphorus | 87.0mg | 7% |
Is Upma Good for You?
Upma provides 261 calories per one serving (300g) with 6g protein, 41.4g carbohydrates, and 7.8g fat. It is a source of sodium (13% dv), calcium (22% dv), iron (68% dv).
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Key Health Benefits of Upma
- Sodium (13% DV): Supports balanced nutrition when included as part of your daily meals.
- Calcium (22% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (68% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin C (37% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (14% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 6g protein per serving to support satiety and muscle maintenance.
How to Track Upma Nutrition with Gram
Use Gram to log 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 upma?
Upma contains 261 calories per one serving (300g).
How much protein is in upma?
Upma provides 6g of protein per one serving (300g).
How many carbs are in upma?
Upma has 41.4g of carbohydrates per one serving (300g).
Is upma good for tracking nutrition?
Yes. Upma can be logged by calories, macros, and micronutrients in the Gram app.
How should I use upma in a meal plan?
Use 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 upma and thousands of other foods with the Gram app.