Nutritional Facts of Varagu Upma

This calorie page has been viewed 3251 times Last Updated : Jan 09,2019

Varagu Upma
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How many calories does one serving of Varagu Upma have?

One serving of Varagu Upma gives 178 calories. Out of which carbohydrates comprise 126 calories, proteins account for 24 calories and remaining calories come from fat which is 29 calories.  One serving of Varagu Upma provides about 9 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories

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Is Varagu Upma healthy? 


Varagu Upma is high in

1. Vitamin C :  Vitamin C is a great defence against coughs and colds.
2. Magnesium : Magnesium is required for formation of bones and teeth. helps in the metabolism of calcium and potassium.
3. Phosphorous Phosphorous works closely with calcium to build bones. 
4. 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 178 calories that come from Varagu Upma?

Walking (6 kmph) = 53 mins

Running (11 kmph) = 18 mins

Cycling (30 kmph) = 24 mins       

Swimming (2 kmph) = 31 mins

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

Value per per serving% Daily Values
Energy178 cal9%
Protein6 g11%
Carbohydrates31.5 g10%
Fiber5.7 g23%
Fat3.2 g5%
Cholesterol0.1 mg0%
Vitamin A325.7 mcg7%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1 mg8%
Vitamin C11.9 mg30%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)18.9 mcg9%
Calcium78.6 mg13%
Iron0.9 mg4%
Magnesium72.8 mg21%
Phosphorus175.5 mg29%
Sodium27 mg1%
Potassium137 mg3%
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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