Puli upma has 208.7 calories per serving (1 Medium Cup) — that's 104.5 calories per 100g. It provides 4.2g protein, 34.1g carbs, and 6.1g fat. With a medium glycemic index (GI: 62), this recipe is suitable for heart health. The 3.7g of dietary fiber per serving adds to its nutritional value.
Track the exact calories and macros of Puli upma in the Hint app — India's comprehensive recipe and nutrition tracking platform.
1 serving = 199.7g
Cooking time: 5 minutes
Serves: 3 persons
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
| Nutrient | Puli upma | Puli rava upma | Curd rice | Dahi Bhat |
|---|---|---|---|---|
| Calories | 208.7 kcal | 200.9 kcal | 171.6 kcal | 171.6 kcal |
| Carbs | 34.1 g | 30.9 g | 33 g | 33 g |
| Protein | 4.2 g | 5.4 g | 4.7 g | 4.7 g |
| Fat | 6.1 g | 6.2 g | 2.3 g | 2.3 g |
| Fiber | 3.7 g | 6 g | 2.3 g | 2.3 g |
| Sugar | 4.3 g | 4.7 g | 0.4 g | 0.4 g |
| Sodium | 335.4 mg | 335.4 mg | 211.5 mg | 211.5 mg |
| Cholesterol | 0 mg | 0 mg | 3.1 mg | 3.1 mg |
At 208.7 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
Moderate glycemic index (GI: 62). Adding a fiber-rich side dish can help moderate the blood sugar response.
Low protein content (4.2g 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.
Zero cholesterol and low saturated fat (1.2g) make this heart-friendly.
Moderate-to-high GI (62) 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.
No goitrogenic ingredients — generally safe for thyroid conditions. The spices aid digestion, which can be sluggish in hypothyroidism.
1 Medium Cup (~199.7g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
1 Medium Cup (~199.7g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
1 Medium Cup (~199.7g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
1 Medium Cup (~199.7g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Puli upma stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
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.
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (417.4-626.2 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
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.
One serving of Puli upma contains 208.7 kcal (4.2g protein, 34.1g carbs, 6.1g fat). That's 104.5 kcal per 100g. You can track exact portions in the Hint app.
At 208.7 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.
Moderate glycemic index (GI: 62). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 62 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Puli upma has 4.2g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Puli upma at 208.7 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 Puli 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.
Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Portion 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
