Calories in 1 bowl upma
Nutrition facts, healthier choices and weight-loss tips. Reviewed by Dt. Alka Pal, Clinical Dietitian.
Nutrition facts per serving
| Nutrient | Amount |
|---|---|
| Calories | about 200 to 250 kcal |
| Protein | 5 g |
| Carbohydrate | 32 g |
| Fat | 7 g |
| Fibre | 2 g |
Calories in common variations
| Serving | Approx. calories |
|---|---|
| 1 bowl vegetable upma | about 200 to 230 kcal |
| 1 bowl oats upma | about 180 to 220 kcal, with more fibre |
| Upma with extra ghee | add about 45 kcal per teaspoon |
Is upma good for weight loss?
Upma is a filling breakfast. With vegetables and little oil it fits a weight-loss diet; oats or millet upma adds more fibre.
Healthier ways to eat upma
- Add lots of vegetables to increase volume.
- Try oats, broken wheat or millet instead of rava.
- Pair it with curd or a boiled egg for protein.
Frequently asked questions
How many calories are in upma?
1 bowl rava upma (about 200 g) has about 200 to 250 calories.
Is upma good for diabetics?
Vegetable or millet upma in a moderate portion works for many people with diabetes.
Can I eat upma at night?
Yes, a small bowl of vegetable upma is a light dinner.
Related foods
1 plate poha1 idli1 plain dosaoatsAll Indian food calories
Want to know your own numbers?
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Reviewed by Dt. Alka Pal, Clinical Dietitian, M.Sc. (Foods & Nutrition), Diploma in Nutrition and Health Education, 10+ years of experience. Values are approximate and vary with portion size, brand and cooking method. For general information; not a substitute for personal medical advice.
Know your own calorie needs
Check your BMI, body fat and daily calories in 2 minutes, or get a personal Indian diet plan from Dt. Alka Pal.
Free body checkTrack your caloriesBook a consultationReviewed by Dt. Alka Pal, Clinical Dietitian and Nutritionist, M.Sc. (Foods & Nutrition), Diploma in Nutrition and Health Education, 10+ years of experience. Values are approximate and vary with size, recipe and cooking method. For general information only; not a substitute for personal medical advice.