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Washing
Wash the rice flakes several times, drain and keep aside. Wash the vegetables thoroughly with water.
Aval upma
Aval upma has 200.6 calories per serving (1 Medium Cup) — that's 76.7 calories per 100g. It provides 5.1g protein, 34.8g carbs, and 4.6g fat. With a low glycemic index (GI: 48), this recipe is suitable for diabetes management, heart health, PCOS. The 4.7g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Aval upma in the Hint app — India's comprehensive recipe and nutrition tracking platform.
201kcal
per katori
- Protein
- 5.1 g
- Carbs
- 34.8 g
- Fat
- 4.6 g
- GI
- 48 (Low)
Vegan Low fatLow sodium
Prep: 5 minCook: 15 min Total: 20 minServes 3
- Serving Size 1 medium cup (katori) (261.7 g)
- Calories200.6 kcal
- Carbs34.8 g (139.2 kcal)
- Protein5.1 g (20.3 kcal)
- Fat4.6 g (41.1 kcal)
Calories by portion
Calories and macros of Aval upma for common portion sizes.
| Portion | Weight (g) | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| ½ medium cup (katori) | 131 | 100 | 2.5 | 17.4 | 2.3 |
| 1 medium cup (katori) | 262 | 201 | 5.1 | 34.8 | 4.6 |
| 1½ medium cups (katori) | 393 | 301 | 7.6 | 52.2 | 6.9 |
| 2 medium cups (katori) | 523 | 401 | 10.1 | 69.6 | 9.1 |
| 100 g | 100 | 77 | 1.9 | 13.3 | 1.7 |
Nutrition Label
Aval upma
- Serving Size1 medium cup (katori) (261.7 g)
- Calories200.6 kcal
- Carbs34.8 g
- Fiber4.7 g
- Sugar2.1 g
- Protein5.1 g
- Fat4.6 g
- Saturated fat0.9 g
- Mono unsaturated fat1.7 g
- Poly unsaturated fat1.7 g
- Cholesterol0.0 mg
- Sodium263.2 mg
Nutrition per 100g
- Calories76.7 kcal
- Carbs13.3 g
- Fiber1.8 g
- Sugar0.8 g
- Protein1.9 g
- Fat1.7 g
- Cholesterol0.0 mg
- Sodium100.6 mg
1 serving = 261.7g
Ingredients
Rice flakes
150 g
Capsicum green
50 g
French beans country
50 g
Peas fresh
50 g
Carrot orange
50 g
Chillies green - all varieties
15 g
Coriander leaves
20 g
Onion big
75 g
Turmeric powder
1 g
Rice bran oil
1 tbsp
Salt
0.5 tsp
Water
300 ml
Ginger garlic paste
1 tsp
Red chilli powder
0.5 tsp
Instructions
1
2
Chopping
Chop the vegetables into dices. Chop coriander leaves finely. Boil the peas and keep them aside.
3
Sauteeing
Heat oil in a pan add chopped onions, green chilies. Fry onions until they turn translucent. Add all the other vegetables and saute them for 3-4 minutes. Add all the spices (ginger garlic paste, turmeric, red chili powder, salt). Let it cook for 2- 3 minutes. Then add soaked rice flakes and roast for 2 minutes with the veggies. Add salt as required. Stir very well.
4
Cooking
Now add water to this mixture and allow them to boil. Cover the pan with its lid. On a medium flame simmer and cook this mixture till the veggies and rice flakes are almost done. Once done, add chopped coriander.
5
Serving
Transfer it to a serving bowl, garnished with coriander leaves. Serve hot.
How long to burn it off
Time a 65 kg adult needs to burn one serving (201 kcal).
- Brisk walking (5 km/h)50 min≈ 5,000 steps
- Running (8 km/h)21 min
- Cycling (moderate)26 min
- Yoga71 min
Also Known As
Glycemic Index
48 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Aval upma | Aval Kozhal Upma | Poha and corn upma | Poha makki upma |
|---|---|---|---|---|
| Calories | 200.6 kcal | 108.9 kcal | 108.9 kcal | 74.5 kcal |
| Carbs | 34.8 g | 15.4 g | 15.4 g | 12.5 g |
| Protein | 5.1 g | 2.5 g | 2.5 g | 3.2 g |
| Fat | 4.6 g | 4.2 g | 4.2 g | 1.3 g |
| Fiber | 4.7 g | 2.3 g | 2.3 g | 4.8 g |
| Sugar | 2.1 g | 1.1 g | 1.1 g | 1.1 g |
| Sodium | 263.2 mg | 129 mg | 129 mg | 14732.1 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 200.6 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
Diabetes
With a low glycemic index of 48, this recipe supports stable blood sugar levels. The 4.7g fiber further slows glucose absorption.
Muscle Gain
Low protein content (5.1g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Zero cholesterol and low saturated fat (0.9g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (48) with 4.7g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Medium Cup (~261.7g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Medium Cup (~261.7g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Cup (~261.7g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Cup (~261.7g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Aval upma stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (401.2-601.8 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Overcooking the vegetables
Why it matters: Overcooking destroys heat-sensitive vitamins (C, B-complex) and reduces fiber quality.
Fix: Cook vegetables until just tender. Add delicate vegetables (like spinach or capsicum) in the last 2-3 minutes.
Frequently Asked Questions
One serving of Aval upma contains 200.6 kcal (5.1g protein, 34.8g carbs, 4.6g fat). That's 76.7 kcal per 100g. You can track exact portions in the Hint app.
At 200.6 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
With a low glycemic index of 48, this recipe supports stable blood sugar levels. The 4.7g fiber further slows glucose absorption. The glycemic index is 48 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Aval upma has 5.1g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Aval upma at 200.6 kcal works for dinner if it's your main dish. Avoid eating within 2 hours of bedtime. If watching kcal intake, have a smaller portion at night.
Since Aval upma is moderate in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Low GI (48) with 4.7g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092
How we calculate
Nutrition is calculated from the ingredient quantities above using the Indian Food Composition Tables (IFCT 2017, ICMR-NIN) and USDA FNDDS. The glycemic index is estimated from the ingredients, not lab-tested. Activity times use the Compendium of Physical Activities for a 65 kg adult. This page is general information, not medical advice. Our data sources
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