Upma Nutrition Facts: Calories, Macros & Health Benefits
Summary: Upma contains 150 calories, 3.5g protein, 22g carbs, and 5.5g fat per one bowl (200g). It is a source of sodium, iron, zinc.
Nutrition Facts — one bowl (200g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 150 kcal | 8% |
| Protein | 3.5g | 7% |
| Carbohydrates | 22.0g | 8% |
| Total Fat | 5.5g | 7% |
| Fiber | 1.5g | 5% |
| Sugar | 1.2g | -- |
| Saturated Fat | 1.0g | 5% |
| Sodium | 280.0mg | 12% |
| Potassium | 3.0mg | 0% |
| Calcium | 20.0mg | 2% |
| Iron | 85.0mg | 472% |
| Magnesium | 0.50mg | 0% |
| Zinc | 50.0mg | 455% |
| Vitamin C | 0.08mg | 0% |
| Vitamin A | 0.04mcg | 0% |
| Vitamin B6 | 0.90mg | 53% |
| Vitamin B12 | 0.06mcg | 2% |
| Folate | 18.0mcg | 4% |
| Vitamin E | 0.30mg | 2% |
| Phosphorus | 15.0mg | 1% |
Is Upma Good for You?
Upma provides 150 calories per one bowl (200g) with 3.5g protein, 22g carbohydrates, and 5.5g fat. It is a source of sodium (12% dv), iron (472% dv), zinc (455% dv).
Popular South Indian breakfast dish made from dry-roasted semolina (rava/sooji) cooked with vegetables, mustard seeds, curry leaves, and peanuts.
Key Health Benefits of Upma
- Sodium (12% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (472% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (455% 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 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 150 calories per one bowl (200g).
How much protein is in upma?
Upma provides 3.5g of protein per one bowl (200g).
How many carbs are in upma?
Upma has 22g of carbohydrates per one bowl (200g).
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.
Track your nutrition with Gram
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Nutrition data sourced from USDA FoodData Central. Track upma and thousands of other foods with the Gram app.