Nutritional Facts of Quinoa Veg Upma, Vegan Breakfast

This calorie page has been viewed 4159 times Last Updated : Jul 04,2020

Quinoa Veg Upma, Vegan Breakfast

How many calories does one serving of Quinoa Veg Upma have?

One serving of Quinoa Veg Upma gives 150 calories. Out of which carbohydrates comprise 91 calories, proteins account for 21 calories and remaining calories come from fat which is 46 calories.  One serving of Quinoa Veg Upma provides about 8 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Quinoa Veg Upma recipeLoaded with the goodness of quinoa and veggies, this upma tastes awesome, is very filling, and nutritious as well. It is quite easy to make too. 

You just need to temper mustard seeds, sauté the nuts and veggies and cook the quinoa with it. A garnish of coriander and a squeeze of lemon gives the upma an appetizing aroma and flavour.

Is Quinoa Veg Upma healthy?

Yes, this is healthy. Made from quinoa, onions, green peas, carrot, green chillies and spices. 

Let's understand the Ingredients.

What's good.

Quinoa : Quinoa  lowers cholesterol and heart diseases. The soluble fibre in this grain gains the credit of reducing the total blood cholesterol and LDL (bad cholesterol) levels in our body. Harnessed with nutrients like protein, calcium, phosphorus and magnesium, quinoa has been considered as the bone-building power grain. Quinoa has potassium and magnesium – the two key nutrients which help to lower high blood pressure. See detailed benefits of quinoa

Green Peas : Green peas are good for weight loss, good source of vegetarian protein, has insoluble fibre to relieve constipation. Legumes like green peas, cow peas, mung, chick peas and kidney beans have a cholesterol lowering effect. Green Peas are rich in Vitamin K which aids in bone metabolism.  Is green peas good for diabetics and see full benefits of green peas

Carrots : 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 and lower cholesterol. Read the 11 super benefiits of carrots and why to include in your daily diet.

Can diabetics, heart patients and over weight individuals have Vegetable Quinoa Upma ?

Yes, this recipe is good for all. Quinoa  lowers cholesterol and heart diseases. The soluble fibre in this grain gains the credit of reducing the total blood cholesterol and LDL (bad cholesterol) levels in our body. 

Can healthy individuals have Quinoa Veg Upma?

Yes, this is great for healthy living. Fibre, B Vitamins, magnesium, potassium is all there. 

Quinoa Veg Upma is good for

1. Healthy Recipes Lifestyle

2. Weight Loss

3. Diabetic Snacks

4. Healthy Heart Snacks

5. Pregnancy snacks

6. Kids snacks

7. Healthy breakfast

8. Diabetes and healthy heart

Quinoa Veg Upma is high in

 1. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains.

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 150 calories that come from Quinoa Veg Upma?

Walking (6 kmph) = 45 mins

Running (11 kmph) = 15 mins

Cycling (30 kmph) = 20 mins       

Swimming (2 kmph) = 26 mins

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


Value per per serving% Daily Values
Energy150 cal8%
Protein5.3 g10%
Carbohydrates22.8 g8%
Fiber6.9 g28%
Fat5.1 g8%
Cholesterol0 mg0%
Vitamin A208.2 mcg4%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.2 mg2%
Vitamin C7 mg18%
Vitamin E
Folic Acid (Vitamin B9)3.1 mcg2%
Calcium39.8 mg7%
Iron2.3 mg11%
Magnesium0 mg0%
Phosphorus0 mg0%
Sodium5.6 mg0%
Potassium49.2 mg1%
Zinc0.2 mg2%
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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