Rice Upma Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of rice upma contains 135 calories, 2.5g protein, 22g carbs, and 3.8g fat. Rice Upma is a good source of sodium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 135 kcal | 7% |
| Protein | 2.5g | 5% |
| Carbohydrates | 22.0g | 8% |
| Total Fat | 3.8g | 5% |
| Fiber | 1.2g | 4% |
| Sodium | 280.0mg | 12% |
| Potassium | 2.0mg | 0% |
| Calcium | 20.0mg | 2% |
| Iron | 65.0mg | 361% |
| Magnesium | 0.50mg | 0% |
| Zinc | 45.0mg | 409% |
| Vitamin C | 0.06mg | 0% |
| Vitamin A | 0.03mcg | 0% |
| Phosphorus | 5.0mg | 0% |
Is Rice Upma Good for You?
Rice Upma is a nutritious breakfast dish that offers notable mineral content. Per 100g serving, it delivers 65mg of iron (361% Daily Value) and 45mg of zinc (409% Daily Value), making it exceptionally rich in these essential minerals. With 135 calories and 2.5g of protein, it is a relatively light option that fits well into balanced meal plans.
Key Health Benefits of Rice Upma
Iron powerhouse for energy and oxygen transport – A single 100g serving provides 65mg of iron, supplying over 360% of your daily requirement. This makes Rice Upma an excellent choice for preventing anemia and supporting sustained energy levels throughout your day.
Zinc supports immune function and wound healing – Rice Upma delivers 45mg of zinc per 100g, exceeding 400% of the Daily Value. Adequate zinc intake strengthens immune response and accelerates tissue repair and recovery.
Low-calorie carbohydrate source – At 135 calories per 100g with 22g of carbohydrates, it is a filling option that won’t derail calorie goals. The carbs provide quick energy without excessive caloric burden, making it ideal for active mornings.
Moderate fiber content aids digestion – Each serving contains 1.2g of fiber, supporting healthy digestion and promoting satiety. This helps stabilize blood sugar levels and reduces overeating later in the day.
Low fat profile supports heart health – With only 3.8g of total fat per 100g, it is a heart-friendly choice that keeps saturated fat intake minimal while still providing satisfying texture and flavor.
How Does Rice Upma Compare?
Rice Upma stands apart from similar semolina-based upmas due to its exceptional mineral density, particularly its iron and zinc content. While both dishes are light and low-calorie breakfast options, Rice Upma delivers significantly higher bioavailable minerals that support immunity and energy metabolism. It is also slightly lower in sodium than many commercial upma mixes, making it a better choice for those monitoring salt intake.
Frequently Asked Questions
How many calories is in rice upma?
Rice Upma contains 135 calories per 100g serving, making it a light breakfast or snack option that typically provides 200–270 calories in a standard bowl depending on portion size and cooking method.
Is rice upma good for weight loss?
Yes, Rice Upma can support weight loss goals because it is relatively low in calories and fat while providing satisfying carbohydrates and minerals. Its fiber content (1.2g per 100g) promotes fullness, which may help reduce overall calorie intake throughout the day.
Does rice upma have high iron content?
Absolutely—Rice Upma is exceptionally high in iron, delivering 65mg per 100g (361% of the Daily Value). This makes it one of the most iron-rich breakfast dishes available and an excellent option for those needing to boost iron levels naturally.
Is rice upma suitable for a gluten-free diet?
Yes, Rice Upma is naturally gluten-free because it is made from rice semolina rather than wheat. This makes it suitable for people with celiac disease or gluten sensitivity, though you should verify that any added seasonings or ingredients are certified gluten-free.
How should I store leftover rice upma?
Leftover Rice Upma should be refrigerated in an airtight container and consumed within 2–3 days for best quality and food safety. You can reheat it gently in a skillet with a splash of water or enjoy it cold as a snack.
How to Track Rice Upma Nutrition with Gram
The Gram app makes logging Rice Upma effortless—simply use our AI food scanner to photograph your bowl and instantly see a detailed nutrient breakdown aligned with your daily goals. You’ll track calories, protein, minerals, and all micronutrients in seconds, eliminating guesswork and helping you understand exactly how Rice Upma fits into your personalized nutrition plan.
Frequently Asked Questions
How many calories is in rice upma?
Rice Upma contains 135 calories per 100g serving, making it a light breakfast or snack option that typically provides 200–270 calories in a standard bowl depending on portion size and cooking method.
Is rice upma good for weight loss?
Yes, Rice Upma can support weight loss goals because it is relatively low in calories and fat while providing satisfying carbohydrates and minerals. Its fiber content (1.2g per 100g) promotes fullness, which may help reduce overall calorie intake throughout the day.
Does rice upma have high iron content?
Absolutely—Rice Upma is exceptionally high in iron, delivering 65mg per 100g (361% of the Daily Value). This makes it one of the most iron-rich breakfast dishes available and an excellent option for those needing to boost iron levels naturally.
Is rice upma suitable for a gluten-free diet?
Yes, Rice Upma is naturally gluten-free because it is made from rice semolina rather than wheat. This makes it suitable for people with celiac disease or gluten sensitivity, though you should verify that any added seasonings or ingredients are certified gluten-free.
How should I store leftover rice upma?
Leftover Rice Upma should be refrigerated in an airtight container and consumed within 2–3 days for best quality and food safety. You can reheat it gently in a skillet with a splash of water or enjoy it cold as a snack.
Track your nutrition with Gram
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Nutrition data sourced from USDA FoodData Central. Track rice upma and thousands of other foods with the Gram app.