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Maka Upma
Maka Upma has 97.8 calories per serving (1 Large Piece) — that's 203.7 calories per 100g. It provides 2.1g protein, 16.7g carbs, and 2.5g fat. With a medium glycemic index (GI: 64), this recipe is suitable for weight loss, heart health. The 3g 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 Maka Upma in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Large Piece (50 g)
- Calories97.8 kcal
- Carbs16.7 g (66.8 kcal)
- Protein2.1 g (8.5 kcal)
- Fats2.5 g (22.4 kcal)
Nutrition Label
Maka Upma
- Serving Size1 Large Piece (50 g)
- Calories97.8 kcal
- Carbs16.7 g
- Fiber3.0 g
- Sugar0.9 g
- Protein2.1 g
- Fat2.5 g
- Saturated fat0.4 g
- Mono unsaturated fat0.6 g
- Poly unsaturated fat1.2 g
- Cholesterol0.6 mg
- Sodium222.7 mg
Nutrition per 100g
- Calories203.7 kcal
- Carbs34.8 g
- Fiber6.2 g
- Sugar2.0 g
- Protein4.4 g
- Fat5.2 g
- Cholesterol1.2 mg
- Sodium463.9 mg
1 serving = 48g
Cooking time: 0 minutes
Serves: 10 persons
Ingredients
Potato
1 Cup
Sunflower oil
2 Tea Spoon
Dry maize
1 Cup
Carrot orange
0.5 Cup
Garlic small clove
2 Tea Spoon
Salt
1 Tea Spoon
Green Chilli paste
1 Tea Spoon
Instructions
Glycemic Index
64 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
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 | Maka Upma | Rava cutlet | Rava Makkacholai Cutlet | Rava Mokkajonna cutlet |
|---|---|---|---|---|
| Calories | 97.8 kcal | 84.4 kcal | 84.3 kcal | 84.3 kcal |
| Carbs | 16.7 g | 10.1 g | 10.1 g | 10.1 g |
| Protein | 2.1 g | 1.8 g | 1.7 g | 1.7 g |
| Fat | 2.5 g | 4.1 g | 4.1 g | 4.1 g |
| Fiber | 3 g | 1.2 g | 1.1 g | 1.1 g |
| Sugar | 0.9 g | 0.6 g | 0.8 g | 0.8 g |
| Sodium | 222.7 mg | 104 mg | 95.1 mg | 95.1 mg |
| Cholesterol | 0.6 mg | 0 mg | 0 mg | 0 mg |
Similar Recipes
Rava cutlet Rava Makkacholai Cutlet Rava Mokkajonna cutlet Semolina cutlet Sooji cutlet Sooji Katlet Sooji makki cutlet Aloo lehsun batata vada Aloo velulli batata vada Alu roshun batata bhara Batatyachi lasun batata vada Carrot coriander soup Carrot Kothamalli Soup Carrot onion soup Gajar dhaniya soup
Health Goals Suitability
Weight Loss
At just 97.8 kcal per serving, this is an excellent choice for weight management.
Diabetes
Moderate glycemic index (GI: 64). The starchy ingredients raise the glycemic load — reduce portion or pair with protein-rich sides. Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (2.1g 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
Low cholesterol (0.6mg) and low saturated fat (0.4g) 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
Moderate-to-high GI (64) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions.
Portion Guidance
Weight Loss
1 Large Piece (~48g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Large Piece (~48g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Large Piece (~48g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Large Piece (~48g) 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
Maka 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 (195.6-293.3 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.
Frequently Asked Questions
One serving of Maka Upma contains 97.8 kcal (2.1g protein, 16.7g carbs, 2.5g fat). That's 203.7 kcal per 100g. You can track exact portions in the Hint app.
At just 97.8 kcal per serving, this is an excellent choice for weight management. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 64). The starchy ingredients raise the glycemic load — reduce portion or pair with protein-rich sides. Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 64 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Maka Upma has 2.1g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Maka Upma is light enough for dinner at 97.8 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Maka Upma is low 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.
Moderate-to-high GI (64) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Scientific References
Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Curcumin 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/foods6100092Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
