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Upma Calories, Types, Nutrition, PRO Tips ~ Nutritionist Backed

Adrija Chakraborty -
Table of Contents +

Upma is a South Indian dish mostly preferred to serve as breakfast. Today, it is very popular in most parts of the country and is prepared in several ways. Different seasonings and vegetables are often added in cooking the dish, depending on an individual’s taste and preferences.

How Many Calories Does One Serving of Upma Have?

Upma is mainly prepared using rava (semolina) and is rich in iron. While having a bowl of upma, you may wonder if it is healthy. To clarify this, you need to know how many rava upma calories there are in a bowl.

One serving of rava upma gives 192 calories, as shown in the calorie chart below. Of these, protein accounts for 16 calories, carbohydrates comprise 123 calories, and the remaining 52 calories are fat. Overall, it accounts for around 10 percent of the daily calorie requirements of a standard adult diet (2000 calories). Upma calories can be burned easily as it is a lightweight food.

Upma Nutrition Value


Value Per Serving

% Daily Value

Energy

192 cal

10%

Protein 

4 g

7%

Carbohydrates 

30.7 g

10%

Fiber 

0.3 g

1%

Fat

5.8 g

9%

Cholesterol 

0 mg

0%

Vitamin A

49.9 mcg

1%

Vitamin C

2.9 mg

7%

Iron 

0.7 mg

3%

Calcium 

14.5 mg

2%

Magnesium 

20 mg

6%

Phosphorus 

44.2 mg

7%

Oats Upma Calories - One Serving

Oats are often considered a healthy food supplement. Many people prefer the consumption of oats in various forms for a healthy diet. Oats upma is healthy as one serving gives 207 calories. Out of these, carbohydrates account for 122 calories, the protein comprises 30 calories, and the remaining 58 calories are fat.

Overall, it gives around 10 percent of the daily calorie requirements of a standard adult diet (2000 calories). Oats upma calories for 100g is also around 207 calories.

Is Upma Healthy?

Yes, upma is a healthy breakfast recipe. A bowl of upma is rich in fiber, vitamins, and healthy fats, especially when packed with healthy veggies. It is low in cholesterol and calories, making it a healthy meal for a balanced diet. It is seen that rava upma calories per 100g are around 192 to 205 calories.

Is Upma Good for Weight Loss?

Yes, upma is good for weight loss. This is especially so when rava upma is replaced with healthier varieties like ragi upma, quinoa upma, oats upma, etc. Upma becomes a healthier dish when a few vegetables are added to it.

Is Upma Healthy in Diabetes?

No, upma is not good for those with diabetes. This is because semolina comes under foods that moderately increase the body’s glycemic index (GI) after consumption. The GI is a rating system for foods containing carbohydrates. It shows how quickly each food affects your blood sugar (glucose) level when that food is eaten singly.

Types of Upma for Weight Loss

Those who are conscious about their weight always wonder if they are eating healthy or not. Is upma good for weight loss or not? In this context, it is better to avoid rava upma calories for weight loss. Instead, individuals on a strict diet and regimen should shift to other types of upma beneficial for weight loss.

Here are a few types of upma for weight loss:

1. Ragi Upma

Ragi is effective in weight loss. Ragi upma is a great source of various dietary fibers, iron, calcium (ragi contains 344 mg of calcium per 100 g).

2. Quinoa Upma

Quinoa is a rich source of protein (contains nine essential amino acids), carbohydrates, and magnesium. (About 30 percent of the RDA is provided by 85 g.)

3. Oats Upma

Oats upma is one of the preferred recipes for those who want to lose weight. It is a good source of protein, soluble fiber, low fat, Vitamin B, and minerals (thiamine, manganese, phosphorus, etc.) Oats upma calories are significantly lower than other types of upma and are healthier.

4. Rajgira (Amaranth Upma)

Rajgira is a protein-rich source. It provides calcium, phosphorus, fiber, and antioxidants.

Also Read: Calories in Puffed Rice ~ Is it Good For Weight Loss

Suji Upma Recipe for Weight Loss

Total time – 30 minutes, Cooking time – 15 minutes

Ingredients required:

  • 1 cup suji/rava (semolina)
  • 1 tsp mustard seeds
  • 1 tsp cumin
  • Oil (mustard/olive)
  • 1 onion
  • 1 green chili
  • 1 tsp ginger
  • Lemon juice
  • Curry leaves
  • A pinch of haldi (turmeric)
  • A pinch of hing (asafoetida)
  • Salt as per taste

Preparation:

  • Take a pan, and heat it. Dry roast the suji (rava) on a low to medium flame until it turns light brown. Then, transfer it to a bowl
  • Now chop onions, green chilies, and ginger
  • In a hot pan, add mustard and cumin seeds
  • Add the required quantities of asafoetida, green chilies, ginger, and curry leaves to the pan. Sauté for about one minute
  • Now, add the chopped onions and cook until they become transparent
  • Add water as needed and salt as per taste. Then, mix well
  • When the water comes to a boil, add suji and keep stirring it well. Remember, there should not be any lumps left
  • Cover and cook on a low flame until the water evaporates
  • Now remove the lid and stir once again
  • Serve hot and enjoy!

Also, you can replace half of the water used with curd or buttermilk. You can try this as curd helps with better digestion and is also a great probiotic source.

Also Read: How Many Calories in 1 Plate of Poha? Is Poha Good for Weight Loss?

Summing Up on Upma Calories

It can be said that upma is a healthy recipe for breakfast, particularly when rava upma is replaced with other types of upma. Moreover, the addition of vegetables in the recipe makes upma more healthy. Veggies like peas, onions, carrots, beans, chilies, tomatoes, etc., are rich in several vitamins, minerals, and fibers that are essential for good health.

Nonetheless, an excess of anything shows adverse effects; similarly, upma is healthy only when consumed in small portions.

References