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Soaking
Soak soya granules in warm water for 15 minutes, press them gently and take out excess water.
Soya upma
Soya upma has 214.5 calories per serving (1 Medium Cup) — that's 107.4 calories per 100g. It provides 16.1g protein, 19.2g carbs, and 8.2g fat. With a low glycemic index (GI: 44), this recipe is suitable for diabetes management, muscle gain, heart health and more. The 7.3g 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 Soya upma in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Cup (200 g)
- Calories214.5 kcal
- Carbs19.2 g (76.8 kcal)
- Protein16.1 g (64.3 kcal)
- Fats8.2 g (73.4 kcal)
Nutrition Label
Soya upma
- Serving Size1 Medium Cup (200 g)
- Calories214.5 kcal
- Carbs19.2 g
- Fiber7.3 g
- Sugar2.4 g
- Protein16.1 g
- Fat8.2 g
- Saturated fat1.6 g
- Mono unsaturated fat3.0 g
- Poly unsaturated fat2.9 g
- Cholesterol0.0 mg
- Sodium254.7 mg
Nutrition per 100g
- Calories107.4 kcal
- Carbs9.6 g
- Fiber3.7 g
- Sugar1.2 g
- Protein8.0 g
- Fat4.1 g
- Cholesterol0.0 mg
- Sodium127.5 mg
1 serving = 199.8g
Cooking time: 10 minutes
Serves: 4 persons
Ingredients
Tender sweet maize
30 Grams
Wheat semolina
30 Grams
Capsicum green
50 Grams
Peas fresh
20 Grams
Tomato ripe local
50 Grams
Chillies green - all varieties
15 Grams
Coriander leaves
50 Grams
Curry leaves
15 Grams
Ginger fresh
5 Grams
Onion big
100 Grams
Turmeric powder
1 Grams
Rice bran oil
2 Table Spoon
Salt
0.5 Tea Spoon
Water
300 Milliliter
Red chilli powder
0.5 Tea Spoon
Soya chunks
100 Grams
Instructions
1
2
Washing
Wash the vegetables thoroughly with water and chop them.
3
Sauteing
Heat oil in a nonstick pan, add mustard seeds, ginger, curry leaves and urad dal and sauté for 1 minute, add onions and fry till soft and translucent. Add capsicum, corn and peas and sauté for 5 minutes.
4
Cook
Add sooji to the vegetable mixture and sauté for 2-3 minutes, add soya granules, green chillies, salt and tomato. Sauté for another minute.
5
Simmering
Add hot water to the pan and cook till all water has been absorbed. Garnish with coriander leaves and serve hot.
6
Serving
Transfer it to a serving bowl, garnished with coriander leaves. Serve hot.
Glycemic Index
44 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 | Soya upma | Appam upma | Bread upma | Coriander upma |
|---|---|---|---|---|
| Calories | 214.5 kcal | 189.6 kcal | 189.6 kcal | 183.2 kcal |
| Carbs | 19.2 g | 25.8 g | 25.8 g | 27.6 g |
| Protein | 16.1 g | 6.7 g | 6.7 g | 5.8 g |
| Fat | 8.2 g | 6.6 g | 6.6 g | 5.5 g |
| Fiber | 7.3 g | 5.1 g | 5.1 g | 6.4 g |
| Sugar | 2.4 g | 6.7 g | 6.7 g | 2.6 g |
| Sodium | 254.7 mg | 483.8 mg | 483.8 mg | 329.5 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 214.5 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
Diabetes
With a low glycemic index of 44, this recipe supports stable blood sugar levels. The 7.3g fiber further slows glucose absorption. The protein content (16.1g) helps prevent blood sugar spikes.
Muscle Gain
Excellent protein source with 16.1g per serving — ideal for muscle repair and growth. The calorie content supports a muscle-building surplus when combined with training.
Heart Health
Zero cholesterol and low saturated fat (1.6g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (44) with 7.3g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
Thyroid
Contains soy-based ingredients which may interfere with thyroid medication absorption. However, cooking significantly reduces goitrogen activity. If you have hypothyroidism, ensure these are well-cooked and maintain a gap of 30-60 minutes from thyroid medication.
Portion Guidance
Weight Loss
1 Medium Cup (~199.8g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1.5-2 servings. Already high in protein — great post-workout. Add a banana or whole grain for recovery carbs.
Diabetes
1 Medium Cup (~199.8g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Cup (~199.8g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Reduce oil to 1 teaspoon and use an air fryer or non-stick pan. Steaming vegetables before adding retains flavor with less fat.
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
Soya 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 (429-643.5 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 Soya upma contains 214.5 kcal (16.1g protein, 19.2g carbs, 8.2g fat). That's 107.4 kcal per 100g. You can track exact portions in the Hint app.
At 214.5 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.
With a low glycemic index of 44, this recipe supports stable blood sugar levels. The 7.3g fiber further slows glucose absorption. The protein content (16.1g) helps prevent blood sugar spikes. The glycemic index is 44 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Yes! Soya upma provides 16.1g protein per serving, making it a good protein source for muscle building and satiety.
Soya upma at 214.5 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.
Soya upma already has good protein (16.1g). Pair with a whole grain like roti or brown rice, and add a vegetable side or raita for fiber and micronutrients.
Low GI (44) with 7.3g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
Scientific References
Higher protein intake increases satiety and reduces overall calorie consumption
Leidy HJ et al. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition.
DOI: 10.3945/ajcn.114.084038Low 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/138.3.439
