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Toast the bread
In toaster or tawa toast the bread to golden brown and crisp. Further, cut the bread slices into cubes and keep aside.
Bread upma
Bread upma has 189.6 calories per serving (1 Medium Cup) — that's 94 calories per 100g. It provides 6.7g protein, 25.8g carbs, and 6.6g fat. With a low glycemic index (GI: 48), this recipe is suitable for weight loss, diabetes management, heart health and more. The 5.1g 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 Bread upma in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Cup (200 g)
- Calories189.6 kcal
- Carbs25.8 g (103.2 kcal)
- Protein6.7 g (26.8 kcal)
- Fats6.6 g (59.5 kcal)
Nutrition Label
Bread upma
- Serving Size1 Medium Cup (200 g)
- Calories189.6 kcal
- Carbs25.8 g
- Fiber5.1 g
- Sugar6.7 g
- Protein6.7 g
- Fat6.6 g
- Saturated fat1.3 g
- Mono unsaturated fat2.2 g
- Poly unsaturated fat2.5 g
- Cholesterol0.0 mg
- Sodium483.8 mg
Nutrition per 100g
- Calories94.0 kcal
- Carbs12.8 g
- Fiber2.6 g
- Sugar3.3 g
- Protein3.3 g
- Fat3.3 g
- Cholesterol0.0 mg
- Sodium239.9 mg
1 serving = 201.7g
Cooking time: 10 minutes
Serves: 3 persons
Ingredients
Whole wheat bread
100 Grams
Capsicum green
50 Grams
Tomato ripe local
100 Grams
Chillies green - all varieties
10 Grams
Coriander leaves
10 Grams
Curry leaves
10 Grams
Ginger fresh
5 Grams
Onion small
50 Tea Spoon
Turmeric powder
1 Grams
Rice bran oil
1 Table Spoon
Salt
0.5 Tea Spoon
Water
50 Milliliter
Red chilli powder
0.5 Tea Spoon
Instructions
1
2
Sauteeing
In a large kadai heat oil. Further add mustard seeds and curry leaves. Saute till the mustard seeds to splutter. Furthermore, add onions, ginger paste and green chilli. Saute till onions sweat and turn translucent. Now add tomatoes and saute well. saute till the tomatoes turn soft and mushy.
3
Add spices
Add turmeric, chili powder, and salt. saute for a minute on low flame till the spices are cooked well. Now add capsicum and continue to saute. do not over cook and make sure to retain the crunchiness of capsicum. Add 2 tbsp of water and mix the mixture well.
4
Cooking
Further add toasted bread pieces. and mix gently without breaking the bread pieces. also cover and simmer for 2-3 minutes, making sure the bread absorbs masala.
5
Serving
Serve bread upma garnished with coriander leaves.
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 | Bread upma | Baingan dal | Begun Dal | Brinjal dal |
|---|---|---|---|---|
| Calories | 189.6 kcal | 115.6 kcal | 115.6 kcal | 115.6 kcal |
| Carbs | 25.8 g | 15.9 g | 15.9 g | 15.9 g |
| Protein | 6.7 g | 6.1 g | 6.1 g | 6.1 g |
| Fat | 6.6 g | 3 g | 3 g | 3 g |
| Fiber | 5.1 g | 3.8 g | 3.8 g | 3.8 g |
| Sugar | 6.7 g | 1.3 g | 1.3 g | 1.3 g |
| Sodium | 483.8 mg | 331.6 mg | 331.6 mg | 331.6 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 189.6 kcal per serving, this is an excellent choice for weight management. The 5.1g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low.
Diabetes
With a low glycemic index of 48, this recipe supports stable blood sugar levels. The 5.1g fiber further slows glucose absorption.
Muscle Gain
Low protein content (6.7g 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 (1.3g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health.
PCOS
Low GI (48) with 5.1g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
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 (~201.7g) 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 (~201.7g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Cup (~201.7g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Cup (~201.7g) 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.
Reduce sodium
Cut salt by half and boost flavor with lemon juice, fresh herbs, or amchur (dry mango powder) instead.
Meal prep friendly
Bread upma stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
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 (379.1-568.7 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 Bread upma contains 189.6 kcal (6.7g protein, 25.8g carbs, 6.6g fat). That's 94 kcal per 100g. You can track exact portions in the Hint app.
At just 189.6 kcal per serving, this is an excellent choice for weight management. The 5.1g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 48, this recipe supports stable blood sugar levels. The 5.1g 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.
Bread upma has 6.7g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Bread upma is light enough for dinner at 189.6 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Bread 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 5.1g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
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
