Upma Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of upma contains 130 calories, 3.2g protein, 18.5g carbs, and 5g fat. Upma is a good source of sodium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 130 kcal | 6% |
| Protein | 3.2g | 6% |
| Carbohydrates | 18.5g | 7% |
| Total Fat | 5.0g | 6% |
| Fiber | 1.5g | 5% |
| Sodium | 280.0mg | 12% |
| Potassium | 1.5mg | 0% |
| Calcium | 20.0mg | 2% |
| Iron | 80.0mg | 444% |
| Magnesium | 0.50mg | 0% |
| Zinc | 55.0mg | 500% |
| Vitamin C | 0.08mg | 0% |
| Vitamin A | 0.04mcg | 0% |
| Phosphorus | 10.0mg | 1% |
Is Upma Good for You?
Yes, Upma is a nutritious choice, particularly for its exceptional mineral content. A 100g serving delivers 444% of the daily value for iron and 500% for zinc, along with 130 calories and 3.2g of protein. It is a mineral-dense food that supports immune function and oxygen transport, though sodium content at 280mg (12% DV) should be noted for those monitoring salt intake.
Key Health Benefits of Upma
Iron powerhouse for energy and oxygen transport: With 80mg of iron per 100g (444% DV), Upma is exceptional for preventing anemia and maintaining healthy red blood cells. This makes it is particularly valuable for vegetarians and those with increased iron needs.
Zinc supports immunity and wound healing: At 55mg per 100g (500% DV), Upma delivers more than five times the daily recommended zinc. This mineral strengthens immune response and accelerates tissue repair, making it is ideal for recovery and seasonal health protection.
Moderate protein for muscle maintenance: The 3.2g of protein per serving (6% DV) contributes to muscle upkeep and satiety. While not a primary protein source, it works well when paired with legumes or yogurt to increase total protein intake.
Low calorie density for weight management: At just 130 calories per 100g (7% DV), Upma is a relatively light option for a grain-based dish. It is satisfying without excess calories, making it useful in balanced meal planning.
Carbohydrates for sustained energy: The 18.5g of carbs per serving (7% DV) provides steady fuel without being carb-heavy. It is gentle enough for those moderating carbohydrate intake while still offering energy for daily activities.
How Does Upma Compare?
Upma surpasses most grain porridges in mineral density, particularly in iron and zinc content. While oatmeal offers more fiber and omega-3s, Upma is stands out as a mineral-rich alternative when those micronutrients are the priority. Both are light breakfast options, but Upma is delivers more micronutrient value per serving.
Frequently Asked Questions
How many calories is in upma?
A 100g serving of Upma contains 130 calories, representing 7% of a 2,000 calorie daily diet. Depending on portion size and preparation method (including oil or ghee added during cooking), a typical serving may range from 100–200 calories.
Is upma good for weight loss?
Upma can support weight loss due to its low calorie density (130 per 100g) and modest protein content (3.2g). However, it is best combined with higher-protein foods like eggs, paneer, or legumes to increase satiety and prevent overeating between meals.
Does upma have enough iron for anemia?
Yes, Upma is an excellent source of iron with 80mg per 100g—444% of the daily value. This exceptional iron content makes it is particularly beneficial for those managing anemia or iron deficiency, though iron absorption improves when paired with vitamin C sources like citrus or tomatoes.
Is upma suitable for a diabetic diet?
Upma can fit into a diabetic meal plan when portion-controlled, as it provides 18.5g of carbohydrates per 100g with minimal fiber (1.5g). It is best balanced with protein and fat to moderate blood sugar impact and paired with non-starchy vegetables for added nutrients and fiber.
How should I store upma, and how long does it keep?
Upma is best consumed fresh but can be refrigerated in an airtight container for 2–3 days. It is can be reheated with a splash of water or broth to restore its original texture, making it is convenient for meal prep breakfasts.
How to Track Upma Nutrition with Gram
Logging Upma with Gram Nutrition makes it simple to capture all 14 micronutrients in one entry. Use the app’s AI food scanner to photograph your bowl, and it instantly breaks down calories, minerals, and macronutrients without manual searching. Track your iron and zinc intake effortlessly alongside your other meals to ensure you’re meeting daily micronutrient targets.
Frequently Asked Questions
How many calories is in upma?
A 100g serving of Upma contains 130 calories, representing 7% of a 2,000 calorie daily diet. Depending on portion size and preparation method (including oil or ghee added during cooking), a typical serving may range from 100–200 calories.
Is upma good for weight loss?
Upma can support weight loss due to its low calorie density (130 per 100g) and modest protein content (3.2g). However, it is best combined with higher-protein foods like eggs, paneer, or legumes to increase satiety and prevent overeating between meals.
Does upma have enough iron for anemia?
Yes, Upma is an excellent source of iron with 80mg per 100g—444% of the daily value. This exceptional iron content makes it is particularly beneficial for those managing anemia or iron deficiency, though iron absorption improves when paired with vitamin C sources like citrus or tomatoes.
Is upma suitable for a diabetic diet?
Upma can fit into a diabetic meal plan when portion-controlled, as it provides 18.5g of carbohydrates per 100g with minimal fiber (1.5g). It is best balanced with protein and fat to moderate blood sugar impact and paired with non-starchy vegetables for added nutrients and fiber.
How should I store upma, and how long does it keep?
Upma is best consumed fresh but can be refrigerated in an airtight container for 2–3 days. It is can be reheated with a splash of water or broth to restore its original texture, making it is convenient for meal prep breakfasts.
Track your nutrition with Gram
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Nutrition data sourced from USDA FoodData Central. Track upma and thousands of other foods with the Gram app.