Upma Rice Nutrition Facts: Calories, Macros & Health Benefits
Summary: Upma Rice contains 140 calories, 2.8g 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 | 140 kcal | 7% |
| Protein | 2.8g | 6% |
| Carbohydrates | 22.0g | 8% |
| Total Fat | 4.5g | 6% |
| Fiber | 1.2g | 4% |
| Sugar | 1.0g | -- |
| Saturated Fat | 1.5g | 8% |
| Sodium | 310.0mg | 13% |
| Potassium | 2.0mg | 0% |
| Calcium | 18.0mg | 1% |
| Iron | 65.0mg | 361% |
| Magnesium | 0.50mg | 0% |
| Zinc | 40.0mg | 364% |
| Vitamin C | 0.06mg | 0% |
| Vitamin A | 0.02mcg | 0% |
| Vitamin B6 | 0.80mg | 47% |
| Vitamin B12 | 0.08mcg | 3% |
| Folate | 8.0mcg | 2% |
| Vitamin E | 0.50mg | 3% |
| Phosphorus | 8.0mg | 1% |
Is Upma Rice Good for You?
Upma Rice provides 140 calories per one bowl (200g) with 2.8g protein, 22g carbohydrates, and 4.5g fat. It is a source of sodium (13% dv), iron (361% dv), zinc (364% dv).
South Indian breakfast dish made with rice rava (broken rice semolina) instead of wheat semolina, tempered with mustard seeds, urad dal, curry leaves, and vegetables. Naturally gluten-free alternative to regular upma.
Key Health Benefits of Upma Rice
- Sodium (13% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (361% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (364% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (47% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Upma Rice Nutrition with Gram
Use Gram to log upma rice 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 rice?
Upma Rice contains 140 calories per one bowl (200g).
How much protein is in upma rice?
Upma Rice provides 2.8g of protein per one bowl (200g).
How many carbs are in upma rice?
Upma Rice has 22g of carbohydrates per one bowl (200g).
Is upma rice good for tracking nutrition?
Yes. Upma Rice can be logged by calories, macros, and micronutrients in the Gram app.
How should I use upma rice in a meal plan?
Use Upma Rice 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 rice and thousands of other foods with the Gram app.