Upma Calories, Nutrition Facts & Health Benefits

TLDR

• There are 224 Calories in one medium cup (200 grams) of upma.
• Calories in upma depend on serving size and recipe. 
• Upma is a good source of protein, dietary fiber, lycopene, beta carotene, and copper, and an excellent source of vitamin C, vitamin D, lutein, manganese, and vitamin E.
• Patients with chronic conditions can benefit from upma.

Is Upma Healthy?

Yes, upma is considered a healthy food option. It’s low in cholesterol, rich in fiber, and packed with essential nutrients like vitamins and minerals.

When prepared with minimal oil and combined with vegetables, upma becomes even healthier, providing a balanced mix of carbohydrates, protein, and fats.

For those looking to maintain or improve their health, incorporating upma into your diet can be a great choice.

The Hint app can help you monitor your dietary intake, ensuring that you enjoy upma in a way that aligns with your health goals.

How many calories are in one cup upma?

Upma is a versatile and nutritious dish, making it a popular breakfast choice. There are 224 kcals in one medium cup of upma. The calories in an upma depend on its serving size or quantity in grams. Here is a table of how calories increase with quantity.

To easily track the calories and nutritional content of your upma, use the Hint app.

Whether following a specific diet plan or simply trying to maintain a balanced diet, the app helps you stay on top of your nutritional goals.

1 plate upma calories

Calories in a plate of upma depend upon the size of the plate and quantity of upma. Here is a table of how calories increase with the amount of upma.

Upma nutrition facts

Upma is not just delicious but also nutritionally rich. It is a good source of protein, dietary fiber, lycopene, beta carotene, copper, vitamin C, vitamin D, lutein, manganese, and vitamin E.

Upma contains 49% carbohydrates, 9% protein, and 42% fat, making it a balanced meal option.

For those interested in detailed nutrient tracking, the Hint Pro subscription offers in-depth macro and micronutrient analysis, tailored to your dietary needs.

Upma Benefits

Upma offers numerous health benefits due to its rich nutrient content.

It supports digestive health through its fiber content, helps maintain a healthy weight, and provides essential vitamins and minerals that boost immunity and support overall well-being.

Whether you're looking to manage your weight, enhance your nutrient intake, or simply enjoy a nutritious meal, upma is a versatile dish that fits well into a balanced diet.

The Hint app allows you to explore these benefits further by tracking your nutrient intake and offering personalized meal suggestions.

Is upma good for weight loss?

Yes, upma can be an excellent choice for weight loss, especially when prepared with minimal oil. Semolina, the primary ingredient in traditional upma, is naturally low in fat and can be a good protein source.

Adding vegetables to your upma increases its fiber content, further aiding weight loss.

For personalized weight loss tips and meal plans, explore the Hint Premium subscription, which provides expert advice tailored to your goals.

Is upma good for diabetes?

While traditional upma made with semolina might be higher in carbohydrates, diabetic individuals can opt for healthier variations like oats upma, dalia upma, or mixed millet upma.

These versions have a lower glycemic index and are rich in fiber, making them more suitable for managing blood sugar levels.

The Hint app offers diabetic-friendly recipes and meal plans to help you enjoy your meals while keeping your blood sugar in check.

Is upma good for blood pressure?

Upma’s low sodium content makes it a good option for individuals managing high blood pressure.

Additionally, the manganese in upma, known for its antioxidative properties, plays a crucial role in regulating blood pressure.

The Hint app allows you to monitor your sodium intake and adjust your diet accordingly, helping you maintain a healthy blood pressure level.

Is upma good for PCOS?

Women with PCOS should be cautious with simple carbs like those found in traditional upma made from semolina, as they can cause insulin spikes.

Opt for upma varieties made with whole grains or millets, which have a lower glycemic index and are better for managing PCOS.

The Hint app offers tailored diet plans for managing PCOS, helping you make healthier food choices.

Is upma good for the thyroid?

Upma is rich in fiber, vitamins, and healthy fats, making it a thyroid-friendly meal. Including upma varieties that are high in fiber and selenium can support thyroid function.

The Hint Pro subscription offers personalized dietary recommendations, including foods that support thyroid health, helping you maintain a balanced diet.

Is upma good for immunity?

Yes, upma is packed with nutrients that are essential for boosting immunity. The combination of protein, dietary fiber, and vitamins C, D, and E in upma helps strengthen the immune system.

To learn more about how these nutrients can support your immune health, check out the nutrition insights available on the Hint app.

Is upma good for muscle gain?

For those looking to gain muscle, upma can be a good addition to your diet when paired with other protein-rich foods.

The Hint app’s recipe section offers a variety of protein-rich Indian dishes that complement upma, making it easier to meet your muscle gain goals. 

Is upma good for weight gain?

Upma can also be beneficial for weight gain when consumed in larger portions and combined with protein-rich sides like egg whites or sprouts.

The Hint Premium subscription provides customized meal plans that include balanced meals like upma to help you achieve healthy weight gain.

Other upma varieties

There are many different varieties of upma. Here are the calorie values of various types of upma (for a medium cup). Download the Hint app for information on healthy upma recipes, calories, and nutrition facts.

1. Oats upma calories

One medium cup of oats upma has 248 kcal. It contains 45% carbohydrates, 10% protein, and 45% of fat. Oats upma is a good source of protein, vitamin D, lutein, alpha-carotene, phosphorus, magnesium, copper, thiamine, and an excellent source of dietary fiber, vitamin C, beta carotene, selenium, and vitamin E.

The calories in oats upma depend on its serving size or quantity in grams. Here is a table of how calories increase with quantity.

2. Vermicelli upma calories

One medium cup of vermicelli upma has 223 kcal. It contains 57 % carbohydrates, 10% protein, and 32% of fat. Vermicelli upma is a good source of protein, alpha-carotene, copper, selenium, manganese, and biotin, and an excellent source of dietary fiber, vitamin D, vitamin C, beta-carotene, lutein, and vitamin E.

The calories in vermicelli upma depend on its serving size or quantity in grams. Here is a table of how calories increase with quantity.

3. Wheat rava or dalia upma calories

One medium cup of wheat dalia upma has 160 kcal. It contains 61% carbohydrates, 13% protein, and 26% of fat. Dalia upma is a good source of dietary fiber, protein, alpha-carotene, lutein, phosphorus, magnesium, copper, pantothenic acid, vitamin B6, biotin, and an excellent source of vitamin C, vitamin D, beta carotene, manganese, vitamin E.

The calories in dalia upma depend on its serving size or quantity in grams. Here is a table of how calories increase with quantity.

4. Poha upma calories

One medium cup of poha upma has 201 kcal. It contains 70% carbohydrates, 10% protein, and 20% of fat. Poha upma is a good source of dietary fiber, vitamin D, alpha-carotene, lutein, phosphorus, magnesium, copper, manganese, biotin, and an excellent source of vitamin C, beta-carotene, and vitamin E.

The calories in poha upma depend on its serving size or quantity in grams. Here is a table of how calories increase with quantity.

5. Mixed vegetable upma calories

One medium cup of mixed vegetable upma has 223 kcal. It contains 56% carbohydrates, 12% protein, and 32% of fat. Mixed vegetable upma is a good source of protein, lutein, alpha-carotene, copper, selenium, thiamine, pantothenic acid, vitamin B6, biotin, and an excellent source of dietary fiber, vitamin C, vitamin D, beta carotene, manganese, and vitamin E.

The calories in mixed vegetable upma depend on its serving size or quantity in grams. Here is a table of how calories increase with quantity.

6. Jowar upma calories

One medium cup of jowar upma has 268 kcal. It contains 60% carbohydrates, 11% protein, and 29% of fat. Jowar upma is a good source of protein, vitamin D, lutein, alpha-carotene, and an excellent source of dietary fiber, vitamin C, beta-carotene, and vitamin E. 

The calories in jowar upma depend on its serving size or quantity in grams. Here is a table of how calories increase with quantity.

7. Ragi upma calories

One medium cup of ragi upma has 232 kcal. It contains 50% carbohydrates, 8% protein, and 42% of fat. Ragi upma is a good source of calcium, alpha-carotene, lutein, phosphorus, magnesium, copper, selenium, thiamine, and an excellent source of dietary fiber, vitamin C, vitamin D, beta carotene, manganese, and vitamin E.

The calories in ragi upma depend on its serving size or quantity in grams. Here is a table of how calories increase with quantity.

8. Quinoa upma calories

One medium cup of quinoa upma has 186 kcal. It contains 43% carbohydrates, 12% protein, and 45% of fat. Quinoa upma is a good source of protein, iron, alpha-carotene, lutein, magnesium, copper, thiamine, pantothenic acid, vitamin B6, biotin, and an excellent source of dietary fiber, vitamin C, vitamin D, beta carotene, manganese, and vitamin E.

The calories in quinoa upma depend on its serving size or quantity in grams. Here is a table of how calories increase with quantity.

9. Corn upma calories

One medium cup of corn upma has 202 kcal. It contains 60% carbohydrates, 12% protein, and 28% of fat. Corn upma is a good source of protein, magnesium, copper, selenium, pantothenic acid, beta carotene, lutein, vitamin C, and vitamin E, and an excellent source of dietary fiber and vitamin D.

The calories in corn upma depend on its serving size or quantity in grams. Here is a table of how calories increase with quantity.

10. Puffed rice upma calories

One medium cup of puffed rice upma has 241kcal. It contains 60% carbohydrates, 9% protein, and 31% of fat. Puffed rice upma is a good source of protein, dietary fiber, alpha-carotene, magnesium, copper, manganese, thiamine, and biotin, and an excellent source of vitamin C, vitamin D, beta-carotene, lutein, and vitamin E.

The calories in puffed rice upma depend on its serving size or quantity in grams. Here is a table of how calories increase with quantity.

Final Thoughts

Upma is a versatile and nutritious dish that can be adapted to fit a variety of dietary needs, from weight loss and muscle gain to managing chronic conditions like diabetes and thyroid issues.

Whether you're enjoying a traditional semolina upma or experimenting with healthier grain alternatives, the Hint app is your go-to tool for tracking calories, monitoring nutrition, and achieving your health goals.

Download the Hint app today, and consider upgrading to Hint Pro or Hint Premium for personalized diet plans, detailed nutritional analysis, and more features to support your wellness journey.