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

Written by Asfia Fatima, Chief Dietitian at Clearcals

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 one of the lower-calorie Indian breakfast options — less than a paratha, similar to idli when portion sizes are matched.

Upma Calories at a Glance

Track your exact serving in the Hint app.

How Many Calories in 1 Cup of Upma?

One medium cup of upma (200g) has 224 kcal. A small cup (100g) has 112 kcal, and a large cup (300g) has 336 kcal.

The calorie count of upma depends heavily on how much oil or ghee is used during tempering. A standard homemade upma with 1 tsp oil and mixed vegetables falls in the 200–230 kcal range per medium cup. Restaurant or canteen upma, which uses more oil, can reach 280–320 kcal per serving.

1 Plate Upma Calories / 1 Bowl Upma Calories

A standard plate or bowl of upma in India is typically 200–250g.

One ek katori upma (a standard Indian katori, ~150–175g) has approximately 168–196 kcal.

Upma Calories per 100g

Per 100g, plain rava upma has 112 kcal, 2.5g protein, 13.6g carbohydrates, and 5.3g fat.

This per-100g figure applies to standard rava/sooji upma made with oil, mustard seeds, curry leaves, and vegetables. Upma made with more ghee or fewer vegetables will be denser — up to 130–150 kcal per 100g.

Upma Protein

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 urad dal and chana dal used in the tempering, and any vegetables included. To increase the protein content of your upma, add:

• Peanuts (+7g protein per 30g)
• Moong dal (+4 g protein per 30 g cooked)
• Paneer (+7g protein per 50g)
• Egg white (1 egg white = 3.6g protein)

Hint Pro lets you track all 31 nutrients, including protein, so you can see exactly how your upma breakfast compares to your daily protein target.

Rava Upma Calories (Sooji / Suji / Uppittu Upma)

Rava upma, sooji upma, suji upma, and uppittu (the Kannada name) all refer to the same dish — semolina-based upma. Per 200 g: 224 kcal. Per 100 g: 112 kcal.

Godhuma rava upma (made with broken wheat/wheat rava instead of semolina) has slightly different macros — more fiber and a lower GI. At 200g, Godhuma Rava Upma has approximately 160–175 kcal.

Watch: How to Track Upma Calories on the Hint App

Upma Nutrition Facts (Full Macros)

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 rava itself.

Note: Calorie values are based on a standard recipe. Actual values vary depending on oil quantity, vegetables, and preparation style. Use the Hint app's "Create Your Recipe" feature to calculate the exact calories in your homemade upma.

Upma Benefits

Upma offers several evidence-based health benefits:

Good source of manganese and selenium: Both are antioxidant minerals that support immune function, thyroid health, and oxidative stress management. One medium cup of upma provides a meaningful amount of both.

High in dietary fiber: 5.4g of fiber per 200g serving helps with digestion, gut health, and maintaining a feeling of fullness. This is approximately 20% of the daily recommended fiber intake.

Cholesterol-free: Upma contains no cholesterol, making it a safe choice for people managing cardiovascular risk.

Rich in vitamins: Upma with vegetables is a good source of vitamins C, D, and E, and contains lutein, lycopene, and beta carotene — antioxidants that support eye health and immunity.

Easy to digest: Semolina is soft and easily digestible, making upma a good choice for recovery from illness, for the elderly, and for those with sensitive stomachs.

Versatile and low in saturated fat: At only 2.1g of saturated fat per 200g serving, upma is well within safe ranges for daily consumption.

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 (200g): 224 kcal, 5g protein, 5.4g fiber
• Paratha (1 medium): 220–260 kcal, 4g protein, 1.5g fiber
• Poha (200g): 200–220 kcal, 3–4g protein, 2g fiber
• White bread toast (2 slices): 190 kcal, 6g protein, 1.5g fiber

Upma's main advantage is its fiber content (from vegetables and dal in the tempering). Its limitation is that plain rava (semolina) is a refined grain with moderate GI — better choices for blood sugar control are oats upma, dalia upma, or millet upma.

Is Upma healthy or not? Healthy — when made at home with controlled oil and vegetables. Less so when ordered from canteens that use excess ghee or oil.

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 size is controlled. Key tips:

• Use 1 tsp oil (saves 40–50 kcal vs. 2 tbsp oil)
• Add vegetables (increases fiber and micronutrients without adding significant calories)
• Pair with a protein source (curd, egg) to increase satiety
• Avoid adding coconut or extra ghee if tracking calories

With the Hint app, you can log your exact upma serving and see how it fits into your daily calorie budget. For a personalized weight-loss meal plan, Hint Premium provides expert dietitian consultations.

Does Upma Increase Weight?

No — a standard 200g serving of upma (224 kcal) will not cause weight gain. Weight gain occurs only when total calorie intake exceeds total expenditure consistently. Upma is relatively low in calories for its volume and fiber content, making it an unlikely contributor to weight gain when eaten as a single breakfast serving.

The exception: eating 400–500g servings with extra ghee or adding coconut chutney can push a single meal above 500 kcal, which may contribute to a calorie surplus if the rest of the day is not balanced.

Is Upma Good for Diabetes?

Traditional semolina 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
• Pairing: Eating rava upma with sambar or curd slows glucose absorption
• 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.

Semiya Upma Calories (Vermicelli Upma)

Semiya upma is the Tamil/Malayalam name for vermicelli upma. One medium cup of semiya / vermicelli upma (200g) has 223 kcal. It contains 57% carbohydrates, 10% protein, and 32% fat.

Oats Upma Calories

One medium cup of oats upma (200g) has 248 kcal. It contains 45% carbohydrates, 10% protein, and 45% fat. Oats upma is higher in fiber and protein than rava upma and has a lower glycemic index — making it the best variety for weight loss and diabetes.

Dalia Upma Calories (Wheat Rava / Broken Wheat Upma)

One medium cup of dalia/wheat rava upma (200g) has 160 kcal — the lowest calorie count among all common upma varieties. It contains 61% carbohydrates, 13% protein, and 26% fat. Dalia upma is the best choice for those managing weight or blood sugar, as broken wheat has more fiber and a lower GI than semolina.

Vegetable Upma Calories

Adding vegetables to upma (carrots, peas, beans, capsicum) increases fiber and micronutrient content while adding very few calories. Mixed vegetable upma (200g) has 228 kcal — only marginally more than plain rava upma (224 kcal) despite the added nutrition.

Poha Upma Calories

One medium cup of poha upma (200g) has 201 kcal. It contains 70% carbohydrates, 10% protein, and 20% fat.

All Upma Varieties: Calorie Comparison

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

FAQs

Is upma better than rice? For fiber and fullness, upma with vegetables is better than plain white rice. For lighter digestion or low-fat meals, steamed rice may be preferred. Calorie for calorie (per 100g), upma (112 kcal) is lower than rice (130 kcal cooked).

Is upma a carb or protein? Upma is primarily a carbohydrate food (49% of calories from carbs). It has only 9% of calories from protein. To improve protein, add peanuts, paneer, eggs, or serve with dal/sambar.

Can I eat upma every day? Yes. Upma is one of the safest daily breakfast options. Rotate varieties (dalia, oats, millet) to improve nutritional diversity.

Is upma good for PCOS? Semolina upma can spike insulin due to its refined grain base. For PCOS, opt for dalia, oats, or millet upma, which have a lower GI and higher fiber.

Poha vs. Upma — which is healthier? Both are similar in calories (~200–225 kcal per 200g). Upma has more fiber; poha has slightly more iron. Both are good choices when made with vegetables and minimal oil.

Final Thoughts

Upma is a genuinely healthy Indian breakfast — low in cholesterol, rich in fiber, and versatile enough to be adapted for weight loss, diabetes management, or daily balanced eating. At 112 kcal per 100g (224 kcal per standard plate), it is one of the better breakfast calorie values in Indian cuisine.

The Hint app has all upma varieties in its database, so you can log your exact serving and see how it fits your daily targets. Hint Pro tracks all 31 nutrients, and Hint Premium provides personalized meal plans and dietitian consultations.

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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 specializes in evidence-based diet planning for weight loss, diabetes, and metabolic health.

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