Nutritional Facts of Upma in A Microwave, Rava Upma, Semolina Upma

This calorie page has been viewed 666 times Last Updated : Aug 21,2019



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Quick breakfast
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Breakfast Upma, Poha
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Breakfast Microwave
Upma in A Microwave, Rava Upma, Semolina Upma

How many calories does one serving of Upma in A Microwave have?

One serving of Upma in A Microwave gives 119 calories. Out of which carbohydrates comprise 82 calories, proteins account for 12 calories and remaining calories come from fat which is 26 calories.  One serving of Upma in A Microwave provides about 6 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Upma in A Microwave recipe. When in a hurry, Upma is the first breakfast option that comes to your mind! This sumptuous and easy dish can be served as a snack any time during the day, whenever hunger strikes. The Upma is also a versatile dish. You can make it easy and plain, like in this microwave version, or you can add juicy and colourful veggies to it to make it more elaborate. In this quick-fix version, rava and onions are cooked with a traditional tempering to make a homely and tasty snack. Serve it hot and fresh, garnished with coriander and a squeeze of lemon if you like a tangy twist!

Is Upma in A Microwave healthy?

No, this is not healthy. Let's see why.

Let's understand the Ingredients.

What's good.

1. Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin which promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

2. Coriander (kothmir, dhania) : The antioxidants vitamin Avitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 

What's the problem?

Rava (semolina, sooji) :  What's good? Semolina is a fairly good source of Magnesium and phosphorus which is necessary to keep our nervous system healthy and working. But once again, it’s minus the fibre which is also one of the important nutrient to maintain healthy heart. So don’t opt for just the plain rava upma… instead toss in some sprouts or veggies and limit the amount of salt used and then add it occasionally to your meals. What's the issue? Fibre is one key nutrient for weight loss and semolina is devoid of it. Semolina is not suitable for diabetics. For details read is sooji healthy?

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

No, this recipe is not good for diabetics, heart and weight loss. Rava is minus the fibre which is also one of the important nutrient to maintain healthy heart. So don’t opt for just the plain rava upma… instead toss in some sprouts or veggies and limit the amount of salt used and then add it occasionally to your meals. What's the issue? Fibre is one key nutrient for weight loss and semolina is devoid of it.

Here are some Healthy Indian snack options.

You can have Baked Samosa with mixed sproutsMatarsutir Kachori,  Oats Moong Dal TikkiBaked methi muthia recipe,  Zunka recipemoong dal dhokla recipe bajra carrot onion uttapam recipe , baked palak jowar murukkumini jowar pancakesoats upma or buckwheat pancake as one healthy recipe option. 

Oats Upma ( Breakfast Recipes)

Oats Upma ( Breakfast Recipes)

Can healthy individuals have Upma in A Microwave?

Not suggested due to lack of fibre.

How to burn 119 calories that come from Four Upma in A Microwave?

Walking (6 kmph) = 36 mins

Running (11 kmph) = 12 mins

Cycling (30 kmph) = 16 mins          

Swimming (2 kmph) = 20 mins

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

Value per per serving% Daily Values
Energy119 cal6%
Protein2.9 g5%
Carbohydrates20.4 g7%
Fiber0.3 g1%
Fat2.9 g4%
Cholesterol0 mg0%
VITAMINS
Vitamin A93.6 mcg2%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.5 mg4%
Vitamin C3.8 mg10%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)19.6 mcg10%
MINERALS
Calcium16.9 mg3%
Iron0.5 mg2%
Magnesium15.6 mg4%
Phosphorus38.1 mg6%
Sodium6.6 mg0%
Potassium55.2 mg1%
Zinc0.4 mg4%
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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