Upma Calories, Nutrition Facts & Health Benefits

May 12, 2022
Upma Calories, Nutrition Facts & Health Benefits

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.

Upma Quantity (in grams)Calories (kcal)
Small cup (100 grams)112
Medium cup (200 grams)224
Large cup (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. 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 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)
Curd upma175
Quinoa upma186
Dalia upma190
Corn upma202
Puli upma209
Soya upma214
Mixed vegetable upma222
Vermicelli upma226
Poha upma230
Ragi upma232
Puffed rice upma241
Oats upma248
Jowar upma268
Barley upma278

Curd upma

Curd upma is a good source of protein, magnesium, copper, selenium, pantothenic acid, vitamin b6, vitamin C, lutein, and an excellent source of dietary fiber, manganese, vitamin D, and beta carotene.

Quinoa upma

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.

Dalia upma

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.

Corn upma

Corn upma is a good source of protein, magnesium, copper, selenium, pantothenic acid, beta carotene, lutein, vitamin C, vitamin E, and an excellent source of dietary fiber and vitamin D.Curd upma.

Puli upma

Puli upma is a good source of dietary fiber, manganese, lutein, vitamin E, and an excellent source of beta carotene and vitamin D.

Soya upma

Soya Upma is a good source of calcium, manganese, and an excellent source of protein, iron, dietary fiber, vitamin C, vitamin D, lutein, vitamin E, and beta carotene.

Mixed vegetable upma

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.

Vermicelli upma

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.

Poha upma

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.

Ragi upma

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.

Puffed rice upma

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.

Oats upma

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.

Jowar upma

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.

Barley upma

Barley upma is a good source of protein, vitamin C, lutein, alpha, phosphorus, magnesium, copper, thiamine, niacin, vitamin B6, biotin, and an excellent source of dietary fiber, vitamin D, beta carotene, selenium, and vitamin E.