Nutritional Facts of Upma, Quick Upma Recipe, Breakfast Upma

This calorie page has been viewed 47164 times Last Updated : Jun 22,2020

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.

See upma recipe, quick upmaUpma is one of the most common South Indian breakfast recipes, which is now popular all over India. rava upma is a quick preparation using common ingredients available in the Indian kitchen, and so it can be made without much ado. 

breakfast upma is made by roasting rava which is then a tempering of spices along with some onions and cooked on a slow flame for 3 to 4 minutes. 

You can also make quick upma recipe healthier by adding a lot of boiled vegetables like carrots, beans, potatoes, tomatoes and peas along with the semolina when cooking. This will add more fibre to sooji upmamaking it a lot healthier. Serve rava upma hot in an inverted cup shape, as suggested.

Tips to make rava upma quickly when your kids come home. You can roast a large quantity of rava , store it in an airtight container which makes the rava last longer and not get fungus. Use it as and when you wish to make Upma

I would like to share some important tips to make the perfect rava upma. Mix the Upma well and cook on a medium flame for not more than 1 minute, while stirring continuously. Cooking for a long period of time, after the addition of lemon can make rava upma bitter.  

Love South Indian Food, then do try other South Indian Breakfast recipes like Rice and Moong Dal Idli , KadubuMoru Moru DosaPesarattuUppu-Urundaiand Ven Pongal.

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

Lemon, Lemon Juice : Lemon is a very good source of Vitamin C and thus helps in the production of  white blood cells and antibodies in the blood which attacks invading microorganisms, prevents infection and builds immunity. Therefore, Lemon juice is given to prevent common cold. The ascorbic acid in lemon juice helps in absorption of iron from the food. So if you’re iron deficient or have anaemia squeeze a lemon on iron rich recipes. See detailed benefits of lemon, lemon juice.

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. 

We suggest 2 healthy upma recipes made without rava. 

Oats Upma. oats upma is a super healthy Indian breakfast upma recipe which is made from oats, vegetables and spices. What we love about healthy Indian oats upma is that it’s very easy to cook and the ingredients are easily available in the Indian kitchen.


The second is quinoa veg upma

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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