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Washing
Wash the rice flakes several times, drain and keep them aside. Wash the vegetables thoroughly with water.
Poha Mattum Solam Upma
Poha Mattum Solam Upma has 108.9 calories per serving (1 Small Cup) — that's 109 calories per 100g. It provides 2.5g protein, 15.4g carbs, and 4.2g fat. With a medium glycemic index (GI: 56), this recipe is suitable for weight loss, heart health. The 2.3g 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 Poha Mattum Solam Upma in the Hint app (https://clearcals.com/products/hint) — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories108.9 kcal
- Carbs15.4 g (61.6 kcal)
- Protein2.5 g (9.9 kcal)
- Fats4.2 g (37.4 kcal)
Nutrition Label
Poha Mattum Solam Upma
- Serving Size1 Small Cup (100 g)
- Calories108.9 kcal
- Carbs15.4 g
- Fiber2.3 g
- Sugar1.1 g
- Protein2.5 g
- Fat4.2 g
- Saturated fat0.8 g
- Mono unsaturated fat1.6 g
- Poly unsaturated fat1.5 g
- Cholesterol0.0 mg
- Sodium129.0 mg
Nutrition per 100g
- Calories109.0 kcal
- Carbs15.4 g
- Fiber2.3 g
- Sugar1.1 g
- Protein2.5 g
- Fat4.2 g
- Cholesterol0.0 mg
- Sodium129.2 mg
1 serving = 99.9g
Cooking time: 5 minutes
Serves: 8 persons
Ingredients
Tender sweet maize
50 Grams
Rice flakes
125 Grams
Capsicum green
50 Grams
French beans country
50 Grams
Peas fresh
50 Grams
Carrot orange
50 Grams
Chillies green - all varieties
15 Grams
Coriander leaves
20 Grams
Onion big
50 Grams
Turmeric powder
1 Grams
Rice bran oil
2 Table Spoon
Salt
0.5 Tea Spoon
Water
300 Milliliter
Ginger garlic paste
1 Tea Spoon
Red chilli powder
0.5 Tea Spoon
Instructions
1
2
Chopping
Chop the vegetables into dice and chop coriander finely. Boil the peas and sweet corn and keep 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 leaves.
5
Serving
Transfer it to a serving bowl. Serve hot.
Also Known As
Glycemic Index
56 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 | Poha Mattum Solam Upma | Aval upma | Poha upma | Riceflakes upma |
|---|---|---|---|---|
| Calories | 108.9 kcal | 200.6 kcal | 200.6 kcal | 170.6 kcal |
| Carbs | 15.4 g | 34.8 g | 34.8 g | 26 g |
| Protein | 2.5 g | 5.1 g | 5.1 g | 8.3 g |
| Fat | 4.2 g | 4.6 g | 4.6 g | 3.7 g |
| Fiber | 2.3 g | 4.7 g | 4.7 g | 16.1 g |
| Sugar | 1.1 g | 2.1 g | 2.1 g | 0.7 g |
| Sodium | 129 mg | 263.2 mg | 263.2 mg | 30032.1 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 108.9 kcal per serving, this is an excellent choice for weight management. The low-calorie vegetables keep the energy density low.
Diabetes
Moderate glycemic index (GI: 56). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (2.5g 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 (0.8g) 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 (56) 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. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~99.9g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~99.9g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~99.9g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~99.9g) 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
Poha Mattum Solam 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 (217.8-326.7 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 Poha Mattum Solam Upma contains 108.9 kcal (2.5g protein, 15.4g carbs, 4.2g fat). That's 109 kcal per 100g. You can track exact portions in the Hint app.
At just 108.9 kcal per serving, this is an excellent choice for weight management. The low-calorie vegetables keep the energy density low. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 56). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 56 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Poha Mattum Solam Upma has 2.5g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Poha Mattum Solam Upma is light enough for dinner at 108.9 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Poha Mattum Solam 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 (56) 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
