Calories in upma
1 bowl of upma (106 g) has 157 calories, with 3.5 g of protein, 17.3 g of carbs and 8 g of fat. That's 148 calories per 100 g.
| Nutrition | 1 bowl (106 g) | 100 g |
|---|---|---|
| Calories | 157 kcal | 148 kcal |
| Protein | 3.5 g | 3.3 g |
| Carbs | 17.3 g | 16.3 g |
| Fat | 8 g | 7.5 g |
| Fibre | 3.4 g | 3.2 g |
Figures are from the Indian Nutrient Databank (INDB), where it's listed as “Semolina upma (Suji/Rava upma)”. INDB works from home-cooked recipes, so a restaurant version will usually have more calories.
Is upma good for a gym diet?
Not much protein: 2.2 g per 100 calories. Count it as energy and get your protein from dal, tofu or soya chunks.
The biggest share of its calories come from fat (46%), then carbs (45%) and protein (9%).
A gym meal usually aims for 25 g of protein or more, depending on your daily target. From this alone, that's 7 bowls (about 1120 calories). The same 25 g from soya chunks is about 170 calories.
What's in it
Made with semolina (suji), urad dal, green chillies, ginger, onions and lemons or limes, plus spices and cooking oil or ghee. Each extra teaspoon of oil or ghee adds about 44 calories, which is where home and restaurant versions differ most.
How to make it
Takes about 20 minutes.
- Dry roast suji until it smells nutty, then set aside.
- Heat oil; add mustard seeds, curry leaves, onion, chilli and chopped vegetables.
- Add 2 cups of water and salt, bring to a boil.
- Pour in the suji slowly while stirring so it doesn't go lumpy.
- Cover and cook on low for 3 minutes.
Logging upma in GymSensei
Type or say “1 bowl of upma” and it's logged with the numbers above, no searching through lists. It also understands “rava upma” and “suji upma”.
Similar foods
| Food | Portion | Calories | Protein |
|---|---|---|---|
| Uttapam | 1 uttapam (68 g) | 174 | 4.2 g |
| Masala dosa | 1 dosa (210 g) | 346 | 6.9 g |
| Aloo paratha | 1 paratha (93 g) | 191 | 3.4 g |
| Dosa | 1 dosa (36 g) | 137 | 3.7 g |
| Veg poha | 1 bowl (98 g) | 177 | 4.8 g |
Updated . General fitness and nutrition guidance, not medical advice.
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