Upma Calories: 1 Cup = 224 kcal | Per 100g, Protein, Rava & All Varieties

Written by Asfia Fatima, Chief Dietitian at Clearcals

TL;DR

Upma calories per 100g: 112 kcal | 1 plate/cup (200g): 224 kcal | Protein: 2.5g/100g | Carbs: 13.6g | Fat: 5.3g | Fiber: 2.7g Upma calorie range by variety: Dalia 80 kcal/100g (lowest) | Rava 112 kcal/100g | Oats 124 kcal/100g | Ragi 116 kcal/100g

• 1 katori upma (~150g): 168 kcal | 1 medium plate (200g): 224 kcal | 1 large plate (300g): 336 kcal
• Upma protein per 100g: 2.5g — not a high-protein food; boost with peanuts, moong dal, or paneer
• Semiya (vermicelli) upma per 200g: 223 kcal | Oats upma: 248 kcal | Dalia upma: 160 kcal
• Track your exact upma serving in the Hint app, personalised to your weight and goals One medium cup of upma (200g) has 224 kcal, 5g protein, and 27.2g carbohydrates. Per 100g, upma has 112 kcal and 2.5g protein. Upma is a genuinely healthy Indian breakfast — low in cholesterol, high in fiber, and low enough in calories to support weight management when portioned correctly.

This guide covers upma calories for every serving size, all major varieties (rava, semiya, oats, dalia, ragi, vegetable), full macronutrient breakdowns, raw rava nutrition, and how upma fits into weight loss and diabetic diets.

Calories in Upma

Calories in upma: 112 kcal per 100g | 224 kcal per 200g (1 cup/plate) | 336 kcal per 300g (large plate) How many calories in upma: 1 small katori (150g) = 168 kcal | 250g = 280 kcal | 400g = 448 kcal

The number of calories in upma depends primarily on the serving size and the amount of oil used. Standard rava upma made with 1–1.5 tsp oil per 100g dry rava has approximately 112 kcal per 100g (cooked weight). Upma made with more oil or ghee — a common restaurant preparation — can reach 140–150 kcal per 100g.

How Many Calories in 1 Cup of Upma?

1 cup upma calories: ~224 kcal (200g medium cup) | Protein: 5g | Carbs: 27.2g | Fat: 10.6g | Fiber: 5.4g Calories in 1 cup upma: small cup (100g) = 112 kcal | medium cup (200g) = 224 kcal | large cup (300g) = 336 kcal

One medium cup of upma (200g) has 224 calories, 5g protein, 27.2g carbohydrates, and 10.6g fat. Indian cup sizes vary — a "cup" of upma in most South Indian households is 150–200g (cooked).

The calorie count varies if additional oil, ghee, or coconut is added. Adding 1 extra tsp of oil adds ~45 kcal; adding 2 tbsp of grated coconut adds ~35 kcal.

1 Plate Upma Calories / 1 Bowl Upma Calories

1 plate upma calories: 224 kcal (200g) | 1 bowl upma calories: 112–224 kcal depending on bowl size 1 katori upma calories: ~168 kcal (150g katori) | 1 small bowl: 112 kcal (100g) | 1 large plate: 280–336 kcal

A standard plate or bowl of upma served in Indian households is typically 200–250g.

Ek katori upma calories: An ek katori (one katori) of upma is approximately 150–175g, giving approximately 168–196 kcal. The exact amount depends on how densely the katori is packed.

1 bowl upma calories and protein: 1 medium bowl (200g) has 224 kcal and 5g protein. Adding 2 tbsp peanuts boosts protein to ~12g for an additional 100 kcal.

Upma Calories per 100g

Upma calories per 100g: 112 kcal | Protein: 2.5g | Carbs: 13.6g | Fat: 5.3g | Fiber: 2.7g | Sodium: 167.8mg Upma calories per 100g and protein: 112 kcal + 2.5g protein | Upma nutrition per 100g: 49% carbs, 9% protein, 42% fat (by calorie)

Per 100g cooked weight, standard rava/sooji upma has:

This per-100g figure applies to standard rava/sooji upma made with oil, mustard seeds, curry leaves, and onion. Adding vegetables changes the macro distribution slightly but does not significantly increase calorie density. The high fat percentage (42% of calories) comes from the oil used in tempering — not from the semolina itself.

Upma Carbs per 100g

Upma carbs per 100g: 13.6g | Upma carbohydrates per 200g: 27.2g | Is upma a carb or protein: primarily carbs (49% of calories) Does upma have carbs: yes — 13.6g carbs per 100g | Carbs in upma (1 plate): 27.2g

Upma is primarily a carbohydrate food — 49% of its calories come from carbohydrates. The carbs in upma come from semolina (refined wheat), which has a moderate-to-high glycemic index. Choosing dalia (broken wheat) or oats upma reduces the glycemic load while keeping calories similar or lower.

Upma Fiber Content

Upma fiber per 100g: 2.7g | Upma fiber per 200g (1 plate): 5.4g | Does upma have fiber: yes, 5.4g per plate

One plate of upma (200g) provides 5.4g of dietary fiber — approximately 18–22% of the recommended daily intake for adults. This fiber comes from both the semolina and the vegetables used in tempering. Adding more vegetables (carrots, beans, capsicum) can push fiber per plate to 7–8g.

Upma Protein

Upma protein per 100g: 2.5g | 1 plate upma protein (200g): 5g | Upma protein per 100g: 2.5g (9% of calories) Does upma have protein: yes, 2.5g per 100g — not a high-protein food; boost with peanuts, moong dal, or egg white

Protein in Upma per 100g

Protein in upma per 100g: 2.5g | Upma protein content: 9% of total calories | How much protein in upma: 5g per 200g plate

One medium cup of upma (200g) has 5g of protein. Per 100g, upma has 2.5g of protein.

Upma is not a high-protein food — it gets only 9% of its calories from protein. The protein comes primarily from the semolina itself (~12g protein per 100g raw, which dilutes significantly when cooked with water).

To make upma a higher-protein breakfast:

• Peanuts — add +7g protein per 30g (most common traditional addition)
• Moong dal — add +4g protein per 30g cooked (steam-cook and add to upma)
• Paneer — add +7g protein per 50g crumbled on top
• Egg white — add +3.6g protein per egg white (can be stirred in while cooking)

Upma is carbs or protein? Upma is primarily a carbohydrate food. With only 9% protein by calorie, a single plate of upma covers approximately 7–9% of the daily protein requirement for most adults. It should be paired with a protein source (curd, egg, dal) for a nutritionally complete breakfast.

Rava Nutrition Per 100g (Raw Semolina / Sooji / Suji)

Rava calories per 100g (raw): ~360 kcal | Rava protein per 100g: ~12g | Rava carbs: ~72g | Rava fat: ~1g Rava nutritional value per 100g: 360 kcal | 12g protein | 72g carbs | 1g fat | 3g fiber | Rava = semolina = sooji = suji

Rava (also called sooji, suji, or semolina) is the raw ingredient used to make upma. Once cooked with water, oil, and vegetables into upma, the calorie density drops significantly because of water absorption.

The large calorie difference between raw rava and cooked upma is due to water absorption during cooking and the relatively small amount of raw rava (~50g) used to make a 200g serving of upma.

Rava nutrition facts: Rava is a good source of B vitamins (thiamine, folate), iron, and manganese. It is not gluten-free — people with celiac disease or gluten sensitivity should avoid rava-based dishes.

Godhuma rava / wheat rava nutritional value per 100g: Broken wheat (godhuma rava) has slightly different macros than regular semolina — approximately 340 kcal, 12g protein, 68g carbs, and 5g fiber per 100g (raw). It has a lower glycemic index and more fiber than regular rava.

Rava Upma Calories (Sooji / Suji / Uppittu / Uppumavu)

Rava upma calories per 100g: 112 kcal | Sooji upma calories per 100g: 112 kcal | Suji upma calories: 112 kcal Uppittu calories: 112 kcal per 100g | Uppumavu calorie: same as rava upma — 112 kcal/100g | 1 plate = 224 kcal

Rava upma, sooji upma, suji upma, uppittu (Kannada), and uppumavu (Malayalam) all refer to the same dish — semolina upma cooked with oil, mustard seeds, curry leaves, green chillies, and vegetables. The calorie count is identical regardless of the regional name.

Samba rava upma calories: Samba rava (a coarse variety of wheat semolina popular in Tamil Nadu) makes upma with slightly higher fiber. Per 200g, samba rava upma has approximately 210–220 kcal — marginally lower than regular rava upma due to higher fiber content and different starch structure.

Bansi rava upma calories: Bansi rava (a traditional variety of hard wheat semolina) makes upma with approximately 220–225 kcal per 200g — comparable to regular rava upma but with a slightly lower glycemic index.

White rava vs. red rava upma calories: Both have approximately the same calorie count (~112 kcal/100g cooked). Red rava (chakki-ground wheat semolina) has marginally more fiber.

Upma Nutrition Facts (Full Macros)

Upma nutrition facts per 100g: 112 kcal | 13.6g carbs | 2.5g protein | 5.3g fat | 2.7g fiber | 1.25g sugar Upma macros per 100g: 49% carbs, 9% protein, 42% fat | Upma nutritional value per 200g: 224 kcal, 27.2g carbs, 5g protein

Upma contains 49% carbohydrates, 9% protein, and 42% fat by calorie contribution. The high fat percentage comes from the oil used in tempering — not from the semolina. Using less oil (1 tsp instead of 2 tbsp) can reduce fat calories by 30–40%.

The Hint app has all 31 nutrients tracked for upma and all its varieties — you can log your exact serving size and recipe modifications and see how it fits into your daily macro targets.

Upma Benefits

Upma benefits: high fiber (5.4g/plate) | cholesterol-free | good source of manganese and selenium | easily digestible | supports gut health and fullness

Upma offers several evidence-based health benefits:

High in dietary fiber: 5.4g of fiber per 200g serving supports digestion, gut health, and satiety. Fiber slows gastric emptying, which helps control post-meal blood sugar spikes.

Good source of manganese and selenium: Both are antioxidant minerals that support immune function, thyroid health, and oxidative stress management. Semolina is a reliable source of both.

Cholesterol-free: Upma contains no cholesterol, making it a safe choice for people managing cardiovascular risk. Its low saturated fat content (2.1g per 200g) is well within safe daily ranges.

Rich in vitamins: Upma with vegetables is a good source of vitamins C and E, and contains lutein and beta-carotene (especially when prepared with carrots, tomatoes, and capsicum).

Easy to digest: Semolina is soft and easily digestible, making upma a good choice for recovery from illness and for elderly individuals.

Versatile and low in saturated fat: Upma can be made with different bases (rava, oats, dalia, ragi, millet) to vary the nutritional profile while keeping the preparation method the same.

Is Upma Healthy?

Yes — upma is a genuinely healthy Indian breakfast when made with moderate oil (1–2 tsp) and plenty of vegetables. Compared to common alternatives:

Upma's main advantage is its fiber content. Its limitation is that plain rava has a moderate glycemic index — choosing dalia or oats base improves this.

Is upma good for health or not? Healthy when made at home with controlled oil and plenty of vegetables. Less so when ordered from canteens that add large quantities of oil or ghee.

Is Upma Good for Weight Loss?

Yes. A 200g plate of upma is only 224 kcal — low enough to be a core weight-loss breakfast when portion-controlled. Tips for weight-loss upma:

• Use 1 tsp oil (saves 40–50 kcal vs. 2 tbsp oil)
• Add vegetables (increases fiber and micronutrients without significant calorie addition)
• Pair with a protein source (curd, egg) to increase satiety
• Avoid adding coconut or extra ghee if tracking calories Upma calories for weight loss: At 112 kcal per 100g, upma is one of the lower-calorie cooked breakfast options in Indian cuisine. A 150g portion (168 kcal) with curd (60–80 kcal) is a satisfying 230–250 kcal breakfast.

Does Upma Increase Weight?

No — a standard 200g serving of upma (224 kcal) will not cause weight gain. Weight gain occurs only when total daily calorie intake exceeds expenditure. A 200g plate of upma is a moderate-calorie, balanced breakfast.

The exception: eating 400–500g servings with extra ghee or adding coconut chutney can push a single upma meal to 600–700 kcal — a significant portion of most people's daily calorie budget.

Is upma high in calories? No. At 112 kcal per 100g, upma is moderate-calorie. It becomes high-calorie only with excessive oil, large portions, or calorie-dense accompaniments.

Is Upma Good for Diabetes?

Traditional semolina (rava) upma has a moderate-to-high glycemic index. For diabetics:

• Better option: Dalia upma (broken wheat), oats upma, or mixed millet upma — all have lower GI and higher fiber content
• Pairing: Eating rava upma with sambar or curd slows glucose absorption significantly
• Avoid: Eating plain rava upma in large quantities without protein or fat Oats upma (248 kcal/200g) and dalia upma (160 kcal/200g) are the best alternatives for blood sugar management. Both have significantly more fiber and a lower glycemic response than rava upma.

Is upma good for PCOS?

Semolina upma can spike insulin due to its refined grain base. For PCOS, opt for dalia, oats, or millet-based upma, which have a lower glycemic index and higher fiber content.

Semiya Upma Calories (Vermicelli Upma)

Semiya upma calories: 223 kcal per 200g | 111 kcal per 100g | Vermicelli upma calories: same as semiya — 223 kcal/200g Semiya upma calories per 100g: ~111 kcal | Sevai upma calories: ~223 kcal per 200g | Shevaya upma calories: ~223 kcal/200g

Semiya upma is the Tamil and Malayalam name for vermicelli upma. Sevai, shevaya, and vermicelli upma all refer to the same dish — made with thin wheat-based noodles instead of semolina. One medium cup (200g) has approximately 223 kcal, nearly identical to rava upma in calorie density.

Semiya upma vs. rava upma calories: nearly identical — semiya 223 kcal vs. rava 224 kcal per 200g | Semiya has slightly higher GI

Oats Upma Calories

Oats upma calories: 248 kcal per 200g | 124 kcal per 100g | Oats upma protein: ~6g per 200g | Fiber: ~7g per 200g

One medium cup of oats upma (200g) has 248 kcal — slightly higher than rava upma (224 kcal) due to oats' higher calorie density. However, oats upma has significantly more fiber and a lower glycemic index, making it the better choice for blood sugar management and satiety.

Dalia Upma Calories (Wheat Rava / Broken Wheat Upma)

Dalia upma calories: 160 kcal per 200g | 80 kcal per 100g — lowest-calorie upma variety Wheat upma calories: same as dalia upma — 160 kcal per 200g | Broken wheat upma calories: 160 kcal per 200g | Godhuma rava upma: 160 kcal/200g

One medium cup of dalia/wheat rava upma (200g) has 160 kcal — the lowest calorie count among all common upma varieties. Dalia (broken wheat, also called godhuma rava in Telugu) retains more of the wheat bran, giving it higher fiber and a lower glycemic index compared to refined semolina.

Dalia upma calories per 100g: 80 kcal | Wheat rava upma calories per 100g: 80 kcal | Godhuma rava upma calories per 100g: ~80 kcal

Broken wheat upma calories per 100g: ~80 kcal — compared to 112 kcal for regular rava upma. Dalia upma is the best option for people with diabetes, PCOS, or those wanting a lower-GI, higher-fiber breakfast.

Ragi Upma Calories

Ragi upma calories: 232 kcal per 200g | 116 kcal per 100g | Ragi upma protein: ~5g per 200g | Fiber: ~5g per 200g

One medium cup of ragi upma (200g) has approximately 232 kcal — slightly more than plain rava upma. Ragi (finger millet) is notable for its exceptional calcium content and high fiber, making ragi upma a nutritionally superior option despite the slightly higher calorie count.

Ragi is one of the highest-calcium plant foods — approximately 344mg calcium per 100g raw ragi flour. Ragi upma is an excellent choice for people managing bone health or lactose intolerance.

Vegetable Upma Calories

Vegetable upma calories: 228 kcal per 200g (mixed vegetable) | Veg upma calories per 100g: ~114 kcal Vegetable upma calories per 100g: ~110–115 kcal depending on vegetable mix | 1 bowl vegetable upma: 228 kcal

Adding vegetables (carrots, peas, beans, capsicum) to upma increases fiber and micronutrient content while adding only 5–15 kcal per 200g serving. Mixed vegetable upma is the most nutritionally complete version.

Poha Upma Calories

Poha upma calories: 201 kcal per 200g | 100 kcal per 100g

One medium cup of poha upma (200g) has 201 kcal. It contains 70% carbohydrates, 10% protein, and 20% fat. Poha upma is slightly lower in calories than plain rava upma (224 kcal) and has a similar calorie profile to mixed vegetable upma.

All Upma Varieties: Calorie Comparison

Download the Hint app for the full nutrition breakdown of all upma varieties.

Track Upma Calories with Hint App v2.0

Hint App version 2.0 makes tracking your upma breakfast faster and more precise:

• Apple Health sync (iOS) — Hint v2.0 automatically pulls your workout, step count, and sleep data from Apple Health. With Hint version 2.0, any workout recorded on your Apple Watch syncs automatically into Hint — no manual logging needed. Your calorie expenditure is factored into your daily calorie budget automatically.
• Google Health Connect sync (Android — coming this month) — the same automatic sync rolls out to Android users, including step count and workout data.
• Free AI insights — Hint's AI analyses your nutrition data and delivers personalised feedback at no cost. If your upma breakfast is low in protein, Hint will recommend specific add-ons (peanuts, moong dal) based on your goals and health conditions.
• Custom recipes — log your exact upma recipe (specific oil quantity, vegetables, rava weight) and save it as a custom item for one-tap logging. Hint has all 15+ upma varieties pre-loaded.
• Trend charts (Pro & Premium) — view your weekly calorie trend, macronutrient balance, and fiber intake over time to see how your upma breakfasts fit into your overall nutrition pattern.
• 300+ Pro strength training workouts with guided videos — now free for all users in v2.0. Hint Pro: Personalised diet plans, detailed protein and micronutrient tracking, and weekly progress reports — ideal for people tracking upma as part of a structured weight-loss or muscle-gain programme.

Hint Premium: All Pro features plus unlimited dietitian consultations and condition-specific nutrition plans for diabetes, PCOS, thyroid, and weight management.

Frequently Asked Questions

How many calories in upma? Upma has 112 kcal per 100g (cooked). A standard 1-plate or 1-cup serving (200g) has 224 kcal, a small katori (150g) has 168 kcal, and a large restaurant portion (300g) has 336 kcal. Calorie count varies with oil quantity and vegetables added.

How many calories in 1 cup of upma? One medium cup of upma (200g) has 224 calories, 5g protein, 27.2g carbohydrates, and 10.6g fat. A small cup (100g) has 112 kcal; a large cup (300g) has 336 kcal.

Is upma a carb or protein? Upma is primarily a carbohydrate food — 49% of its calories come from carbohydrates and only 9% from protein. A 200g plate provides 5g protein and 27.2g carbohydrates. Pair with curd, egg, or peanuts for a higher-protein meal.

Is upma better than rice? For fiber and fullness, upma with vegetables is better than plain white rice. For lighter digestion and lower glycemic impact, plain white rice is easier on the gut. Calorie-wise, they are similar: upma 112 kcal/100g vs. cooked white rice ~130 kcal/100g.

Can I eat upma every day? Yes. Upma is one of the safest daily breakfast options. Rotating varieties (dalia, oats, millet-based) improves the nutritional range and reduces GI load compared to plain rava every day.

Does upma have protein? Yes. Upma has 2.5g protein per 100g and 5g protein per 200g plate. It is not a high-protein food, but adding peanuts (2 tbsp) increases protein to ~12g per plate.

Is upma good for weight loss? Yes. A 200g plate has only 224 kcal, making it one of the lower-calorie cooked breakfast options. Use minimal oil, add vegetables, and pair with curd for a complete 280–300 kcal breakfast.

Upma mein kitni calories hoti hai? Upma mein 100g par approximately 112 kcal hoti hain. 1 plate (200g) mein 224 kcal hoti hain aur 1 choti katori (150g) mein 168 kcal hoti hain. Upma ek healthy Indian breakfast hai jo weight loss ke liye bhi suitable hai.

Upma mein kitna protein hota hai? Upma mein 100g par 2.5g protein hota hai. 1 plate (200g) mein 5g protein hota hai. Protein badhane ke liye upma mein peanuts, paneer, ya moong dal add kar sakte hain — jisse 1 plate mein 10–12g protein tak ho jata hai.

Final Thoughts

Upma is a genuinely healthy Indian breakfast — low in cholesterol, rich in fiber, and versatile enough to be made with different bases (rava, oats, dalia, ragi) to suit different health goals. At 112 kcal per 100g and 224 kcal per standard plate, it fits comfortably into most calorie budgets.

The Hint app has all 100+ upma varieties in its database, including recipe-level customisation so you can log your exact oil quantity, rava weight, and vegetables.

Hint Pro tracks all 31 nutrients including fiber, manganese, and selenium so you can see exactly how your upma breakfast contributes to your daily nutrition targets.

Hint Premium adds personalised dietitian guidance for condition-specific meal planning.

Scientific References

1. Atkinson FS, Foster-Powell K, Brand-Miller JC. International tables of glycemic index and glycemic load values. Diabetes Care. 2008;31(12):2281–2283. PMID: 18835944
2. Seal CJ, Brownlee IA. Whole-grain foods and chronic disease: evidence from epidemiological and intervention studies. Proc Nutr Soc. 2015;74(3):313–319. PMID: 25727832
3. Slavin JL. Fiber and prebiotics: mechanisms and health benefits. Nutrients. 2013;5(4):1417–1435. PMID: 23609775
4. Ye EQ, Chacko SA, Chou EL, Kugizaki M, Liu S. Greater whole-grain intake is associated with lower risk of type 2 diabetes, cardiovascular disease, and weight gain. J Nutr. 2012;142(7):1304–1313. PMID: 22649266
5. Aune D, Keum N, Giovannucci E, et al. Whole grain consumption and risk of cardiovascular disease, cancer, and all-cause and cause-specific mortality. BMJ. 2016;353:i2716. PMID: 27301975
6. Tosh SM. Review of human studies investigating the post-prandial blood-glucose lowering ability of oat and barley food products. Eur J Clin Nutr. 2013;67(4):310–317. PMID: 23422921
7. Rolls BJ. The relationship between dietary energy density and energy intake. Physiol Behav. 2009;97(5):609–615. PMID: 19303887
8. Mohan V, Spiegelman D, Sudha V, et al. Effect of brown rice, white rice, and brown rice with legumes on blood glucose and insulin responses in overweight Asian Indians. Diabetes Technol Ther. 2014;16(5):317–325. PMID: 24456350

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About the Author

Asfia Fatima is the Chief Dietitian at Clearcals, with a Master's Degree in Dietetics and Clinical Nutrition and over a decade of experience in clinical nutrition and lifestyle management. She specialises in weight management, diabetes nutrition, and therapeutic diets for metabolic conditions, and leads the nutrition content and dietitian consultation programmes at Clearcals.

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