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Tandul Rava Upma
Tandul Rava Upma has 280.3 calories per serving (1 Medium Cup) — that's 139.2 calories per 100g. It provides 9.2g protein, 46g carbs, and 6.6g fat. With a low glycemic index (GI: 40), this recipe is suitable for diabetes management, heart health, PCOS. The 6.1g 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 Tandul Rava Upma in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Cup (200 g)
- Calories280.3 kcal
- Carbs46.0 g (183.9 kcal)
- Protein9.2 g (36.8 kcal)
- Fats6.6 g (59.5 kcal)
Nutrition Label
Tandul Rava Upma
- Serving Size1 Medium Cup (200 g)
- Calories280.3 kcal
- Carbs46.0 g
- Fiber6.1 g
- Sugar1.8 g
- Protein9.2 g
- Fat6.6 g
- Saturated fat1.2 g
- Mono unsaturated fat2.4 g
- Poly unsaturated fat2.3 g
- Cholesterol0.0 mg
- Sodium332.2 mg
Nutrition per 100g
- Calories139.2 kcal
- Carbs22.8 g
- Fiber3.0 g
- Sugar0.9 g
- Protein4.6 g
- Fat3.3 g
- Cholesterol0.0 mg
- Sodium165.0 mg
1 serving = 201.3g
Cooking time: 10 minutes
Serves: 3 persons
Ingredients
Milled raw rice
120 Grams
Bengal gram dal
1 Table Spoon
Black gram dal
1 Tea Spoon
Red gram dal
45 Grams
Lemon juice
1 Tea Spoon
Chillies green - all varieties
15 Grams
Curry leaves
15 Grams
Ginger fresh
5 Grams
Onion big
50 Grams
Pepper, black
1 Tea Spoon
Turmeric powder
1 Grams
Mustard seeds
1 Tea Spoon
Rice bran oil
1 Table Spoon
Salt
0.5 Tea Spoon
Water
300 Milliliter
Red chilli powder
0.5 Tea Spoon
Instructions
1
2
Make dal paste
Make a coarse mix of toor dal, cumin seeds and peppercorns using a mixer grinder and keep aside.
3
Make rice rawa
Soak raw rice in a bowl of water for about 2 hours. Drain the water and spread the rice on a kitchen towel until the moisture is absorbed. Transfer this rice to a mixer and grind it coarsely, to the consistency of regular rava.
4
Sauteeing
Heat oil in a pressure cooker on medium heat, add the mustard seeds, chana dal, urad dal, green chilies, and let it crackle. Add the red chilies, and curry leaves and let them splutter. Now, add the ground toor dal mix and saute for another minute. Add turmeric.
5
Simmer
Add the rice rava, season with salt, cover with a lid and let it cook for 8-10 minutes.
6
Cooking
To this add water and wait till the water comes to a rolling boil. Reduce the flame and add the freshly ground rice rava to the boiling water. Stir it well, cover the cook for 3-4 minutes.
7
Serving
Transfer it to a serving bowl, garnish with coriander leaves. Serve hot.
Also Known As
Glycemic Index
40 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 | Tandul Rava Upma | Andhra Paruppu Saadham Upma | Andhra style coconut flavored rice upma | Andhra style nariyal chawal upma |
|---|---|---|---|---|
| Calories | 280.3 kcal | 252.7 kcal | 252.7 kcal | 252.7 kcal |
| Carbs | 46 g | 34.3 g | 34.3 g | 34.3 g |
| Protein | 9.2 g | 5.9 g | 5.9 g | 5.9 g |
| Fat | 6.6 g | 10.2 g | 10.2 g | 10.2 g |
| Fiber | 6.1 g | 4.9 g | 4.9 g | 4.9 g |
| Sugar | 1.8 g | 2.8 g | 2.8 g | 2.8 g |
| Sodium | 332.2 mg | 342 mg | 342 mg | 342 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 280.3 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 40, this recipe supports stable blood sugar levels. The 6.1g fiber further slows glucose absorption. The protein content (9.2g) helps prevent blood sugar spikes.
Muscle Gain
Contains 9.2g protein per serving — a moderate amount. Pair with paneer or curd or eggs or chicken to boost protein intake for muscle gain.
Heart Health
Zero cholesterol and low saturated fat (1.2g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health.
PCOS
Low GI (40) with 6.1g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. Adequate protein (9.2g) supports healthy thyroid function. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Medium Cup (~201.3g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Medium Cup (~201.3g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Cup (~201.3g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Cup (~201.3g) 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.
Reduce calories
Reduce serving size by 25% to save ~70.1 kcal. Add extra vegetables (capsicum, spinach, mushrooms) to increase volume without adding many kcal.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Tandul Rava Upma stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Adding salt without measuring
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.
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 (560.5-840.8 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 Tandul Rava Upma contains 280.3 kcal (9.2g protein, 46g carbs, 6.6g fat). That's 139.2 kcal per 100g. You can track exact portions in the Hint app.
At 280.3 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 40, this recipe supports stable blood sugar levels. The 6.1g fiber further slows glucose absorption. The protein content (9.2g) helps prevent blood sugar spikes. The glycemic index is 40 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Tandul Rava Upma has 9.2g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Tandul Rava Upma at 280.3 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 Tandul Rava Upma is moderate 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.
Low GI (40) with 6.1g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Scientific References
Low 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/138.3.439Curcumin 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/foods6100092
