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Washing
Wash the vegetables thoroughly with water.
Upma
Upma has 224.4 calories per serving (1 Medium Cup) — that's 112.4 calories per 100g. It provides 5g protein, 27.2g carbs, and 10.6g fat. With a low glycemic index (GI: 48), this recipe is suitable for diabetes management, heart health, PCOS. The 5.4g 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 Upma in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Cup (200 g)
- Calories224.4 kcal
- Carbs27.2 g (108.9 kcal)
- Protein5.0 g (20.1 kcal)
- Fats10.6 g (95.4 kcal)
Nutrition Label
Upma
- Serving Size1 Medium Cup (200 g)
- Calories224.4 kcal
- Carbs27.2 g
- Fiber5.4 g
- Sugar2.5 g
- Protein5.0 g
- Fat10.6 g
- Saturated fat2.1 g
- Mono unsaturated fat4.0 g
- Poly unsaturated fat3.8 g
- Cholesterol0.0 mg
- Sodium335.6 mg
Nutrition per 100g
- Calories112.4 kcal
- Carbs13.6 g
- Fiber2.7 g
- Sugar1.3 g
- Protein2.5 g
- Fat5.3 g
- Cholesterol0.0 mg
- Sodium168.1 mg
1 serving = 199.7g
Cooking time: 10 minutes
Serves: 3 persons
Ingredients
Wheat semolina
100 Grams
Tomato ripe local
100 Grams
Chillies green - all varieties
15 Grams
Coriander leaves
20 Grams
Onion big
75 Grams
Turmeric powder
1 Grams
Rice bran oil
2 Table Spoon
Salt
0.5 Tea Spoon
Water
250 Milliliter
Ginger garlic paste
1 Tea Spoon
Red chilli powder
0.5 Tea Spoon
Instructions
1
2
Chopping
Chop the vegetables into dices. Chop coriander and green chilies.
3
Roasting
Heat a thick bottom pan. Roast semolina on a low flame. Keep stirring continuously so that it does not get browned from the bottom. Remove on a plate and keep aside.
4
Sauteeing
Heat oil in a pan add chopped onions, chopped green chilies. Fry onions until they turn translucent. Add tomatoes 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. Now add water to these vegetables and allow them to boil Cover the pan with its lid. On a medium flame simmer and cook this mixture till the tomatoes are almost done. About 8 to 9 minutes.
5
Cooking
Then add the roasted semolina in batches, stir well so that no lumps are formed. Add salt as required. Stir very well. Then cover the pan again with its lid and on a low flame, steam for 7 to 8 minutes. Once done, then chopped coriander.
6
Serving
Transfer it to a serving bowl, garnished with coriander leaves. Serve hot.
Glycemic Index
48 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 | Upma | Masala amlet | Masala omelette | Masala cheese omelette |
|---|---|---|---|---|
| Calories | 224.4 kcal | 65.5 kcal | 65.5 kcal | 71.2 kcal |
| Carbs | 27.2 g | 1.8 g | 1.8 g | 1.9 g |
| Protein | 5 g | 3.2 g | 3.2 g | 4 g |
| Fat | 10.6 g | 5 g | 5 g | 5.3 g |
| Fiber | 5.4 g | 1 g | 1 g | 0.8 g |
| Sugar | 2.5 g | 0.7 g | 0.7 g | 0.9 g |
| Sodium | 335.6 mg | 160.8 mg | 160.8 mg | 154.4 mg |
| Cholesterol | 0 mg | 73.2 mg | 73.2 mg | 75 mg |
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Health Goals Suitability
Weight Loss
At 224.4 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 48, this recipe supports stable blood sugar levels. The 5.4g fiber further slows glucose absorption.
Muscle Gain
Low protein content (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 (2.1g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats.
PCOS
Low GI (48) with 5.4g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
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.
Muscle Gain
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.
Diabetes
1 Medium Cup (~199.7g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Cup (~199.7g) 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.
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
Upma stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
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 (448.8-673.2 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 Upma contains 224.4 kcal (5g protein, 27.2g carbs, 10.6g fat). That's 112.4 kcal per 100g. You can track exact portions in the Hint app.
At 224.4 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 48, this recipe supports stable blood sugar levels. The 5.4g fiber further slows glucose absorption. The glycemic index is 48 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Upma has 5g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Upma at 224.4 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 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 (48) with 5.4g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
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
