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Washing
Wash the vegetables thoroughly with water. Chop, and keep them aside.
Dahi upma
Dahi upma has 175.1 calories per serving (1 Medium Cup) — that's 71.5 calories per 100g. It provides 5.9g protein, 25g carbs, and 5.7g fat. With a low glycemic index (GI: 34), this recipe is suitable for weight loss, diabetes management, heart health and more. The 6.2g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger. The probiotic content supports gut health.
Track the exact calories and macros of Dahi upma in the Hint app (https://clearcals.com/products/hint) — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Cup (200 g)
- Calories175.1 kcal
- Carbs25.0 g (100.2 kcal)
- Protein5.9 g (23.6 kcal)
- Fats5.7 g (51.3 kcal)
Nutrition Label
Dahi upma
- Serving Size1 Medium Cup (200 g)
- Calories175.1 kcal
- Carbs25.0 g
- Fiber6.2 g
- Sugar2.6 g
- Protein5.9 g
- Fat5.7 g
- Saturated fat1.2 g
- Mono unsaturated fat2.1 g
- Poly unsaturated fat1.9 g
- Cholesterol1.8 mg
- Sodium281.0 mg
Nutrition per 100g
- Calories71.5 kcal
- Carbs10.2 g
- Fiber2.5 g
- Sugar1.1 g
- Protein2.4 g
- Fat2.3 g
- Cholesterol0.7 mg
- Sodium114.7 mg
1 serving = 245g
Cooking time: 10 minutes
Serves: 3 persons
Ingredients
Wheat semolina
100 Grams
Whole bengal gram
1 Tea Spoon
Black gram dal
1 Tea Spoon
French beans country
50 Grams
Tomato ripe local
50 Grams
Lemon juice
1 Tea Spoon
Chillies green - all varieties
15 Grams
Coriander leaves
10 Grams
Curry leaves
15 Grams
Ginger fresh
5 Grams
Onion big
100 Grams
Turmeric powder
1 Grams
Mustard seeds
1 Tea Spoon
Rice bran oil
1 Table Spoon
Salt
0.5 Tea Spoon
Water
300 Milliliter
Curd
50 Grams
Red chilli powder
0.5 Tea Spoon
Instructions
1
2
Roasting
Heat a thick bottom pan. Add semolina. Stir and saute on a low flame till it becomes crisp. Keep stirring continuously so that it does not get browned from the bottom. Remove in a plate and keep aside.
3
Sauteeing
Heat oil in the same Kadai, add ginger, green chilies, black gram dal, bengal gram dal, and sauté till light brown. Add mustard seeds and when they splutter add curry leaves, onion sauté till lightly colored. Add turmeric, red chili powder.
4
Simmer
Add chopped vegetables, saute well. Now add curd, lemon and cook till the water absorbs.
5
Cooking
Then add the roasted semolina in batches, quickly stir and mix well so that lumps are not formed. Add water and let everything cook. Add salt as required. Stir very well. Then cover the pan again with its lid and on a low flame, steam for 7 to 8 minutes.
6
Serving
Transfer it to a serving bowl, garnished with coriander leaves. Serve hot.
Also Known As
Glycemic Index
34 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 | Dahi upma | Sabjicha Sahit Tandul Upma | Sabzi chawal upma | Shobji bhat er upma |
|---|---|---|---|---|
| Calories | 175.1 kcal | 185.7 kcal | 185.7 kcal | 185.7 kcal |
| Carbs | 25 g | 29.1 g | 29.1 g | 29.1 g |
| Protein | 5.9 g | 4.8 g | 4.8 g | 4.8 g |
| Fat | 5.7 g | 5.6 g | 5.6 g | 5.6 g |
| Fiber | 6.2 g | 4.6 g | 4.6 g | 4.6 g |
| Sugar | 2.6 g | 2.5 g | 2.5 g | 2.5 g |
| Sodium | 281 mg | 294.8 mg | 294.8 mg | 294.8 mg |
| Cholesterol | 1.8 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 175.1 kcal per serving, this is an excellent choice for weight management. The 6.2g 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 34, this recipe supports stable blood sugar levels. The 6.2g fiber further slows glucose absorption.
Muscle Gain
Low protein content (5.9g 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
Low cholesterol (1.8mg) and low saturated fat (1.2g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (34) with 6.2g 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 (~245g) 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 (~245g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Cup (~245g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Cup (~245g) 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
Dahi 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 (350.1-525.2 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 Dahi upma contains 175.1 kcal (5.9g protein, 25g carbs, 5.7g fat). That's 71.5 kcal per 100g. You can track exact portions in the Hint app.
At just 175.1 kcal per serving, this is an excellent choice for weight management. The 6.2g 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 34, this recipe supports stable blood sugar levels. The 6.2g fiber further slows glucose absorption. The glycemic index is 34 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Dahi upma has 5.9g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Dahi upma is light enough for dinner at 175.1 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Dahi 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 (34) with 6.2g 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
