Upma has about 203 calories per 1 katori (150 g), with 4.5 g protein, 33 g carbs and 6 g fat. Per 100 g it has 135 kcal.
Compare: Poha vs Upma
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 katori (150 g) | 203 kcal | 4.5 g | 33 g | 6 g |
| 1 bowl (250 g) | 338 kcal | 7.5 g | 55 g | 10 g |
| 100 g | 135 kcal | 3 g | 22 g | 4 g |
Different quantity or a full meal? Use the calorie calculator to add Upma alongside other foods. To see how it fits your day, find your maintenance calories and protein target.
| Nutrient | Per 100 g | Per 1 katori (150 g) |
|---|---|---|
| Calories | 135 kcal | 203 kcal |
| Protein | 3 g | 4.5 g |
| Carbohydrates | 22 g | 33 g |
| Fat | 4 g | 6 g |
| Fibre | 1.5 g | 2.3 g |
| Sugar | 1 g | 1.5 g |
| Sodium | 300 mg | 450 mg |
| Calcium | 20 mg | 30 mg |
| Iron | 0.9 mg | 1.4 mg |
| Potassium | 80 mg | 120 mg |
| Vitamin C | 2 mg | 3 mg |
Source: Indian Nutrient Databank (INDB). Values are for the ready-to-eat form unless the name says raw or dry, and vary with recipe, oil and portion.
To burn it off: 1 katori (150 g) (203 kcal) takes about 41 min of brisk walking or 18 min of running for a 70 kg adult.
One serving of Upma, 1 katori (150 g), has roughly 203 calories, with 4.5 g protein, 33 g carbohydrates, 6 g fat and 2.3 g fibre.
100 g of Upma has 135 kcal, with 3 g protein, 22 g carbs, 4 g fat, 1.5 g fibre and 1 g sugar.
Upma has 3 g protein per 100 g (4.5 g in 1 katori (150 g)). Protein provides about 9% of its calories.
Yes. At 135 kcal per 100 g it is low in calories for its volume, so it fits a weight-loss diet well.
Burning roughly 203 kcal takes about 41 minutes of brisk walking or 18 minutes of running for a 70 kg adult. It takes longer if you're lighter and less time if you're heavier.
Calories tell you what you eat. A plan tells you what to eat. Get an Indian diet + workout plan built around your body, routine and goal by NASM-certified Coach Himanshu.