Upma calories and nutrition facts
Upma: 87 kcal per 100 g, protein 2 g, fat 2.6 g, carbs 12.5 g. Typical serving (250 g): 218 kcal.
A quick savory breakfast in South India, upma is roasted semolina cooked thick with mustard seeds, curry leaves, onion, ginger and sometimes vegetables or cashews. At about 87 kcal per 100 g, a 250 g bowl comes to around 220 kcal, and the amount of ghee or oil in the tempering is the main variable. Coconut chutney is the usual partner.
- Low fat
- Low salt
- Protein 9%
- Fat 27%
- Carbs 58%
- Other 6%
In everyday portions
- Typical serving · 250 g 218 kcal P 5 · F 6.6 · C 31.3 g
- 100 kcal is 115 g this much of it gives 100 kcal
- Energy density Low 0.87 kcal per gram: the lower it is, the more food you get for the same calories
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011). What the % means
Energy and macros
- Energy 87 kcal 364 kJ 4%
- Protein 2 g 4%
- Fat 2.6 g 4%
- Carbs available, without fibre 12.5 g 5%
- Fibre 1.3 g
- Salt 0.24 g 4%
Where the calories come from
- Protein 9%
- Fat 27%
- Carbs 58%
- Other 6%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 11 µg 1%
- Vitamin D 0 µg 0%
- Vitamin E 0.83 mg 7%
- Vitamin K 5.3 µg 7%
- Vitamin C 11 mg 14%
- Vitamin B1 thiamin 0.049 mg 4%
- Vitamin B2 riboflavin 0.024 mg 2%
- Vitamin B3 niacin 0.652 mg 4%
- Vitamin B5 pantothenic acid no data
- Vitamin B6 0.079 mg 6%
- Folate B9 13.7 µg 7%
- Vitamin B12 0 µg 0%
- Choline 6.2 mg
Minerals
- Potassium 111 mg 6%
- Calcium 12.5 mg 2%
- Phosphorus 29 mg 4%
- Magnesium 10 mg 3%
- Iron 0.386 mg 3%
- Zinc 0.22 mg 2%
- Copper 0.056 mg 6%
- Manganese no data
- Selenium 3.2 µg 6%
- Iodine no data
- Sodium 98 mg 4%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Low fat
- Low salt
Dishes
Among dishes
The category in the 17 Fit catalog: 699 foods. Compared per 100 g.
- 85% Fewer calories than 85% of dishes.
Similar in composition
The foods with the nearest calories and macros.
- Grits 71 kcal
- Green papaya salad 68 kcal
- Potato soup 90 kcal
- Matzo ball soup 73 kcal
- Pasta e fagioli 91 kcal
- German potato salad 108 kcal
More in Dishes
- Omelette 154 kcal
- Greek salad 110 kcal
- Fried rice 165 kcal
- Meatballs 190 kcal
- Cheesecake 321 kcal
- Sushi 150 kcal
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Where these numbers come from
USDA FoodData Central (FNDDS, USA), code 2709128.
Without what US law adds to flour, milk and juice: those vitamins and minerals are the food’s as made in Europe.
Carbs are available carbohydrates, without fibre, as on EU labels.