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Upma Calories, Nutrition Facts & Health Benefits

December 20, 2022
13 min read
Upma Calories, Nutrition Facts & Health Benefits

META DESCRIPTION

224 Calories in upma (1 medium cup). It is high in protein, fiber, and various micronutrients. Helps in weight loss. Download the Hint app to learn more.

TLDR

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

How many calories are in one cup upma?

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.

Quantity (in grams)Upma Calories (kcal)
Small cup (100 grams)112
Medium cup (200 grams)224
Large cup (300 grams)336

1 plate upma calories

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

Quantity (in grams)Upma Calories per plate (kcal)
1 Small plate (100 grams)112
1 Medium plate (200 grams)224
1 Large cup plate (300 grams)336

Upma nutrition facts

Upma is a good source of protein, dietary fiber, lycopene, beta carotene, copper, and an excellent source of vitamin C, vitamin D, lutein, manganese, and vitamin E. It contains 49% carbohydrates, 9% protein, and 42% of fat. Download the Hint app to track your calories and nutrients from upma.

Is upma good for weight loss?

If prepared with less oil, semolina (sooji) upma can be a good protein source. Semolina is naturally low in fat and is a good weight loss option. It can be made healthier by adding vegetables to increase the fiber content, thus enhancing the weight loss process.

However, several lifestyle changes can help with weight loss. We recommend reading the article “How to lose weight?” to learn more about healthy weight loss.

Is upma good for diabetes?

People with diabetes should take sooji in small amounts due to its carbohydrate content. One can try variations such as oats upma, dalia upma, or mixed millet upma. They will be low in glycemic index and contain fiber, making them filling for people with diabetes.

Is upma good for blood pressure?

The sodium content in upma is low, which helps control blood pressure. Also, it contains manganese, and due to its anti-oxidative properties, manganese plays a vital role in controlling BP.

Is upma good for PCOS?

Simple carbs like white bread, rice, maida, and sooji have a high glycemic index. These foods give you an instant sugar spike, altering your insulin levels, which can harm the hormonal balance and can aggravate complications due to PCOS

Is upma good for the thyroid?

A bowl of upma has fiber, vitamins, and healthy fats. It is low in cholesterol and calories, making it a healthy meal and helping you have a balanced diet. Including varieties of upma rich in fiber, and selenium can help improve your thyroid function.

Is upma good for immunity?

Upma is a good source of protein, dietary fiber, lycopene, beta carotene, copper, and an excellent source of vitamin C, vitamin D, lutein, manganese, and vitamin E. These nutrients play an essential role in boosting immunity

To learn more about how these nutrients effectively boost immunity, we recommend reading our blog on Supporting your immunity through nutrition.

Is upma good for muscle gain?

For muscle gain, we recommend eating more protein-rich foods along with upma.

Check out the recipes section on the Hint app for a detailed list of protein-rich Indian foods. 

Is upma good for weight gain?

Upma contains a good amount of calories and protein, promoting healthy weight gain when consumed in the correct quantity. Having it as a part of a balanced meal along with egg whites or sprouts accelerates weight gain.

Download the Hint app to learn more about balanced meals.

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.

Upma variationsCalories(kcal) in 1 Medium Cup (200 grams)
Poha and Corn Upma109
Barnyard Millet upma121
Sabudana upma128
Dalia upma160
Proso millet upma175
Curd upma175
Coriander Upma183
Vegetable Rice Upma186
Quinoa upma187
Tomato Vermicelli Upma188
Cabbage upma189
Bread Upma190
Puli rava upma201
Poha upma201
Corn Upma202
Corn peas upma207
Oats and lemon upma208
Puli upma209
Soya Upma215
Ragi flakes Upma218
Vermicelli upma223
Jowar flakes upma223
Upma224
Foxtail millet flakes upma225
Mixed vegetable upma228
Bajra flakes upma228
Bajra upma229
Ragi /finger millet Upma232
Ragi vermicelli Upma232
Foxtail millet upma234
Varagu Upma240
Puffed Rice Upma/ Murmura Upma241
Oats upma248
Andhra Style Coconut Flavored Rice Upma253
Samai upma254
Jowar upma268
Barley upma278
Rice Rava Upma280

One medium cup of oats upma has 248 kcal. It contains 45% carbohydrates, 10% protein, and 45% of fat. Download the HINT app and track your calories.

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.

Quantity (In Grams)Oats Upma Calories (kcal)
1 Small cup (100 grams)124
1 Medium cup (200 grams)248
1 Large cup (300 grams)372

One medium cup of vermicelli upma has 223 kcal. It contains 57 % carbohydrates, 10% protein, and 32% of fat. Download the HINT app and track your calories.

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, 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.

Quantity (In Grams)Vermicelli Upma Calories (kcal)
1 Small cup (100 grams)111
1 Medium cup (200 grams)223
1 Large cup (300 grams)334

One medium cup of wheat dalia upma has 160 kcal. It contains 61% carbohydrates, 13% protein, and 26% of fat. Download the HINT app and track your calories.

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.

Quantity (In Grams)Dalia Upma Calories (kcal)
1 Small cup (100 grams)80
1 Medium cup (200 grams)160
1 Large cup (300 grams)240

One medium cup of poha upma has 201 kcal. It contains 70% carbohydrates, 10% protein, and 20% of fat. Download the HINT app and track your calories.

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.

Quantity (In Grams)Poha Upma Calories (kcal)
1 Small cup (100 grams)100
1 Medium cup (200 grams)201
1 Large cup (300 grams)301

One medium cup of mixed vegetable upma has 223 kcal. It contains 56% carbohydrates, 12% protein, and 32% of fat. Download the HINT app and track your calories.

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.

Quantity (In Grams)Mixed Vegetable Upma Calories (kcal)
1 Small cup (100 grams)111
1 Medium cup (200 grams)223
1 Large cup (300 grams)334

One medium cup of jowar upma has 268 kcal. It contains 60% carbohydrates, 11% protein, and 29% of fat. Download the HINT app and track your calories.

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.

Quantity (In Grams)Jowar Upma Calories (kcal)
1 Small cup (100 grams)134
1 Medium cup (200 grams)268
1 Large cup (300 grams)402

One medium cup of ragi upma has 232 kcal. It contains 50% carbohydrates, 8% protein, and 42% of fat. Download the HINT app and track your calories.

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.

Quantity (In Grams)Ragi Upma Calories (kcal)
1 Small cup (100 grams)116
1 Medium cup (200 grams)232
1 Large cup (300 grams)348

One medium cup of quinoa upma has 186 kcal. It contains 43% carbohydrates, 12% protein, and 45% of fat. Download the HINT app and track your calories.

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.

Quantity (In Grams)Quinoa Upma Calories (kcal)
1 Small cup (100 grams)93
1 Medium cup (200 grams)186
1 Large cup (300 grams)280

One medium cup of corn upma has 202 kcal. It contains 60% carbohydrates, 12% protein, and 28% of fat. Download the HINT app and track your calories.

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.

Quantity (In Grams)Corn Upma Calories (kcal)
1 Small cup (100 grams)101
1 Medium cup (200 grams)202
1 Large cup (300 grams)303

One medium cup of puffed rice upma has 241kcal. It contains 60% carbohydrates, 9% protein, and 31% of fat. Download the HINT app and track your calories.

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, 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.

Quantity (In Grams)Puffed Rice Upma Calories (kcal)
1 Small cup (100 grams)120
1 Medium cup (200 grams)241
1 Large cup (300 grams)361

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