Nutritional Facts of Upma, Quick Upma Recipe, Breakfast Upma

This calorie page has been viewed 17746 times Last Updated : Dec 29,2018

Maharashtrian Snacks Nashta
Maharashtrian Breakfast
Quick breakfast
Upma,  Quick Upma Recipe, Breakfast Upma

How many calories does one serving of Quick Upma have?

One serving of Upma gives 192 calories. Out of which carbohydrates comprise 123 calories, proteins account for 16 calories and remaining calories come from fat which is 52 calories.  One serving of Upma provides about 10 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Is Upma healthy?

Well, its not the healthiest breakfast or snack option. Made from rava, onions, oil, coriander and Indian spices.

Let's understand the Ingredients.

What's good.

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

What's the problem?

Rava (semolina) :  What's good? Semolina is a fairly good source of Magnesium and phosphorus which is necessary to keep our nervous system healthy and working. What's the issue? Fibre is one key nutrient for weight loss and semolina is devoid of it. Semolina is not suitable for diabetics

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

No, diabetics should not have upma. Even for weight loss, you need some fibre and upma has none. 

Can healthy individuals have Upma?

Well, if you want to remain really healthy, then say no to upma. You really want to pamper your body, then give it healthy food all the time. Why opt for rava which will not do anything good for you. If you must have this recipe, then toss in lots of vegetables which will add fibre to your meal and balance it out a bit. 

For kids, we also giving them healthy food. Note that upma is a lot healthier than processed food or some snack made of maida. It's all relative. 

What is a healthy option for upma?

Nutritious Thalipeeth
Nutritious Thalipeeth

We suggest you have a fibre rich and complex carb thalipeeth recipe with a bowl of low fat curds instead of upma.


How to burn 192 calories that come from one serving of Upma?

Walking (6 kmph)     =         58  mins
Running (11 kmph)     =          19  mins
Cycling (30 kmph)     =         26  mins
Swimming (2 kmph)     =         33  mins

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


Value per per serving% Daily Values
Energy192 cal10%
Protein4 g7%
Carbohydrates30.7 g10%
Fiber0.3 g1%
Fat5.8 g9%
Cholesterol0 mg0%
Vitamin A49.9 mcg1%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.6 mg5%
Vitamin C2.9 mg7%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)27.4 mcg14%
Calcium14.5 mg2%
Iron0.7 mg3%
Magnesium20 mg6%
Phosphorus44.2 mg7%
Sodium8.2 mg0%
Potassium61 mg1%
Zinc0.5 mg5%
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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