Calories In Upma

There are 210 calories in a single serving of 100 grams of Upma, also known as Uppittu or Uppumavu. Upma is a very healthy dish, with each serving containing a healthy mixture of carbohydrates, fibre, fat, proteins, and a range of minerals such as potassium, phosphorus, calcium, and iron.


Eating upma has a range of health benefits, including keeping you full for a longer time and keeping you energetic. Additionally, the dish helps boost your kidney health, improves cardiovascular health, and is a rich source of iron. For more information, refer to the article listed below.


Upma, also known as Uppittu or Uppumavu, is a dish that has originated in India and is famously made in Southern India. The dish is made with dry-roasted semolina or coarse rice flour, with nutritious vegetables. Upma takes time to digest so it keeps you full for a longer time. It is rich in Vitamin B and E which makes your immune system stronger. In upma, calories per 100g stands at 209.


Let us take a deeper look into the health benefits of upma, upma calories, its nutrition per serving, common ways in which upma is cooked, and so on.

How Many Calories Does Upma Have?

There are approximately 210 calories in 100g upma. However, upma is rich in vitamin B and E. So, let us break down the component composition in upma in a nutrition chart. The upma nutrition chart is as follows:

Upma Nutrition

Serving in Gram (g)


Upma calories per 100g

209 cal

Calories in Common Food Items with Upma:

Upma is a very diverse South-Indian dish. It can be cooked with rava/suji, oats, and dalia. This is also why the calorie content differs for every upma dish. So, let us find out which type of upma dish contains how many calories:

Common Food Items


Rava Upma or Suji Upma

250 cal/serving

Oats Upma

220 cal/serving

Dalia Upma

130 cal/serving

  • Rava Upma Calories or Suji Upma Calories: Rava/suji upma has 250 cal per serving of 155 grams. With every serving of the dish, you take in 8 grams of protein, 45 grams of carbs, and 3.7 grams of fat.

  • Oats Upma Calories: Oats upma has 220 cal per serving of 155 grams. With every serving of the dish, you intake 30 grams of carbs, 4 grams of fat, and 6 grams of protein.

  • Dalia Upma Calories: Dalia upma has 130 cal per serving of 155 grams. With every serving of the dish, you intake 3 grams of fat, 4 grams of protein, and 25 grams of carbs.

Health Benefits of Eating Upma

Rava and oats are full of nutrients. So, upma is nutritious as well. This makes it an ideal and healthy breakfast option for all. In every 100 grams of upma, there are approximately 71 grams of carbs, 3 grams of fibre, 12 grams of protein, 1 gram of fat, and minerals like iron, phosphorus, potassium, and calcium. The health benefits of eating upma are as follows:

Slow Digestion -

The dish takes time to digest. Upma keeps you full for a longer duration and keeps you focused on your job or task without worrying about something to eat.

Gives You Energy -

Upma contains fibres that come from rava and vegetables. It keeps you energetic. Additionally, the calcium content in the dish helps to keep your bones strong.

Keeps Your Kidneys Healthy -

The potassium content in upma is good for your kidneys. Potassium helps in enhancing the function of kidneys.

Keeps Your Heart Healthy -

The nutrients present in the upma are very good for the heart. Furthermore, the selenium present in it is good for your immune system.

Vegetables -

Upma is and can be made using various vegetables like tomatoes, potatoes, carrots, peas, and so on. The nutrient content of each of these vegetables can help you get a ton of minerals and vitamins for your body and diet. This makes upma very nutritious and a healthy everyday choice.

Good Source of Iron -

Upma contains iron which is good for the body's immune system and blood circulation. It can help prevent diseases like anemia.


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How Much Upma Should You Consume Every Day?

The nutrients available in upma make the dish an energetic everyday choice for all age groups. It is completely fine to have upma as your regular breakfast option. It can provide you with important proteins, vitamins, minerals, and carbs.


You can consume up to one serving of upma every day which is around 155 grams. There are around 132 calories in upma per one serving or 155 g. Calories in upma are very low and one serving provides you over 10% of the daily advised nutrition intake. This makes upma a healthy and wise choice to start your day with.

To Wrap Up:

The nutrition in upma includes proteins, vitamins, minerals, zinc, phosphorus, iron, and carbs which makes it a healthy choice for every age group. Upma keeps your tummy full for a longer duration. The nutrients present in upma keep your heart, bones, kidneys, and immune system healthy and enhance their functioning.


Since the calories content in upma are very low and you gain 10% of the daily advised nutrition per serving, you can make use of the Basal Metabolic Rate (BMR) and Body Mass Index (BMI) to see how many servings of it you can have. The BMR indicates your rate of metabolism and the BMI indicates your body fat. You can easily make use of a BMR Calculator and a BMI Calculator available online to maintain a healthy lifestyle.


Our diet is only partially responsible for keeping us healthy. Other than that, there are several factors that can make us sick. For a secured future, you can consider the Health Insurance available on Bajaj Markets It comes with an easy application process, competitive interest rates, and flexible repayment options. Bajaj Markets has partnered with Bajaj Allianz General and Acko General Insurance to safeguard you and your family from numerous unforeseen health issues.



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