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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.
215kcal
per katori
- Protein
- 16.1 g
- Carbs
- 19.2 g
- Fat
- 8.2 g
- GI
- 44 (Low)
Vegan High protein
Prep: 10 minCook: 20 min Total: 30 minServes 4
Contains:GlutenSoy
Detected from the ingredient list. If you have an allergy, always check product labels.
- Serving Size 1 medium cup (katori) (199.8 g)
- Calories214.5 kcal
- Carbs19.2 g (76.8 kcal)
- Protein16.1 g (64.3 kcal)
- Fat8.2 g (73.4 kcal)
Calories by portion
Calories and macros of Soya upma for common portion sizes.
| Portion | Weight (g) | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| ½ medium cup (katori) | 100 | 107 | 8 | 9.6 | 4.1 |
| 1 medium cup (katori) | 200 | 215 | 16.1 | 19.2 | 8.2 |
| 1½ medium cups (katori) | 300 | 322 | 24.1 | 28.8 | 12.2 |
| 2 medium cups (katori) | 400 | 429 | 32.1 | 38.4 | 16.3 |
| 100 g | 100 | 107 | 8 | 9.6 | 4.1 |
Nutrition Label
Soya upma
- Serving Size1 medium cup (katori) (199.8 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
Ingredients
Tender sweet maize
30 g
Wheat semolina
30 g
Capsicum green
50 g
Peas fresh
20 g
Tomato ripe local
50 g
Chillies green - all varieties
15 g
Coriander leaves
50 g
Curry leaves
15 g
Ginger fresh
5 g
Onion big
100 g
Turmeric powder
1 g
Rice bran oil
2 tbsp
Salt
0.5 tsp
Water
300 ml
Red chilli powder
0.5 tsp
Soya chunks
100 g
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.
How long to burn it off
Time a 65 kg adult needs to burn one serving (215 kcal).
- Brisk walking (5 km/h)54 min≈ 5,400 steps
- Running (8 km/h)23 min
- Cycling (moderate)28 min
- Yoga75 min
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
How we calculate
Nutrition is calculated from the ingredient quantities above using the Indian Food Composition Tables (IFCT 2017, ICMR-NIN) and USDA FNDDS. The glycemic index is estimated from the ingredients, not lab-tested. Activity times use the Compendium of Physical Activities for a 65 kg adult. This page is general information, not medical advice. Our data sources
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