Nutritional Facts of Broken Wheat Upma, Healthy Breakfast Recipe

This calorie page has been viewed 13052 times Last Updated : Oct 05,2019

South Indian Evening Snacks
Breakfast Upma, Poha
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Broken Wheat Upma, Healthy Breakfast Recipe

How many calories does one serving of Broken Wheat Upma have?

One  serving of Broken Wheat Upma gives 109 calories. Out of which carbohydrates comprise 74 calories, proteins account for 10 calories and remaining calories come from fat which is 25 calories.  One  serving of Broken Wheat Upma provides about 5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See here for broken wheat (dalia) recipe. Broken Wheat Upma, as the name suggests is a nutrient-rich wheat based upma. While the broken wheat brings in loads of dietary fibre and energy, carrot and green peas bring along a wealth of nutrients, especially vitamin A.

The veggies also add crunch to an otherwise soft upma. You may also add other veggies of your choice to make it more colourful and tasty.

Is Broken Wheat Upma healthy?

Yes, broken wheat upma is healthy. Made from broken wheat, onions, carrots, green peas, oil and Indian spices. 

Let's understand the Ingredients.

What's good.

Dalia ( Broken Wheat) : High Fibre in Dalia aids in managing Diabetes. The high fiber further assists in controlling the levels of cholesterol too, thus reducing the risk of strokes. Strong Bones are the backbone of our body. We are aware that with age our bone mineral density decreases and we need a good dose of calciumphosphorus and magnesium to maintain the health of our bones and dalia provides that. See here for detailed 8 amazing benefits of dalia.

Carrots : 1/4 cup carrot is used. Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Carrot is great for the eyes.They relieve constipation, lower blood pressure, have fibre. Read the 11 super benefiits of carrots and why to include in your daily diet.

Green Peas :  Green peas are good for weight loss, good source of vegetarian protein, has insoluble fibre to relieve constipation. Is green peas good for diabetics and see full benefits of green peas

Onions : Yes, its a great Anti Oxidant. The phytochemical present in onions along with their Vitamin C help boost your immunity. The chromium in onions help regulate your blood pressure. The sulphur in the onion which brings you tears is actually good for your eyes. Raw onions keep your heart healthy and see here for total benefits of onions

Can diabetics, heart patients and over weight individuals have Broken Wheat Upma?

Yes, they can. Broken wheat is high in fibre and this recipe has a mix of vegetables which we like and each vegetable has its own benefits. You always better off using a mix of vegetables as you get more nutrients. Green peas are good for weight loss, good source of vegetarian protein, has insoluble fibre to relieve constipation.

Can healthy individuals have Broken Wheat Upma?

Yes, this is a perfect healthy breakfast recipe. Have it with low fat chaas recipe

Low Fat Chaas Recipe , Indian Low Fat Buttermilk
Low Fat Chaas Recipe , Indian Low Fat Buttermilk

Broken Wheat Upma is good for

1. Healthy Lifestyle

2. Weight Gain

3. Diabetics

4. Heart Patients

Broken Wheat Upma is high in

1. Vitamin B1Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

2. Phosphorous Phosphorous works closely with calcium to build bones. 

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 109 calories that come from one serving of Broken Wheat Upma?

Walking (6 kmph)     =



Running (11 kmph)     = 



Cycling (30 kmph)     =



Swimming (2 kmph)     =



Note: These values are approximate and calorie burning differs in each individual.

Value per per serving% Daily Values
Energy111 cal6%
Protein2.6 g5%
Carbohydrates18.8 g6%
Fiber1.7 g7%
Fat2.9 g4%
Cholesterol0 mg0%
Vitamin A211.8 mcg4%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)1.1 mg9%
Vitamin C4.3 mg11%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)4.2 mcg2%
Calcium25.1 mg4%
Iron1.3 mg6%
Magnesium37.9 mg11%
Phosphorus128.8 mg21%
Sodium5.8 mg0%
Potassium90.2 mg2%
Zinc0.1 mg1%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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