Calories in upma by serving
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup of upma | 170 g | 148 kcal | 3.4 g | 23.5 g | 4.5 g |
| 250 g (a plate) | 250 g* | 218 kcal | 5 g | 34.5 g | 6.6 g |
| 100 g | 100 g | 87 kcal | 2 g | 13.8 g | 2.6 g |
* Calculated from USDA's per-100 g values. Other weights are USDA's own portion sizes.
What's in USDA's upma
USDA's upma is semolina (rava) cooked in water with onion, tomato, green chili, ginger, cumin and mustard seed, in vegetable oil.
Per 100 g it also has 1.3 g of fiber.
What changes the number at home
- USDA's recipe has a lot of water and vegetables in it. A drier, thicker upma has more semolina per bowl and more calories.
- Ghee, cashews and peanuts are common additions, and each adds calories. A teaspoon of ghee is about 41 kcal.
- Weigh a plate once if you eat it often. It's easy to under-guess.
How NutriPixel logs upma
Photograph your plate and NutriPixel lists upma as its own item, counted by the bowl, with fractions for a half bowl. Adjust the portion before you log it, or type it, like 1 bowl upma
.
See how NutriPixel handles a whole plate on the Indian food calorie counter page, or browse calories in other Indian foods.
Sources
Values from USDA FoodData Central (FNDDS 2021–2023, published October 2024), which is in the public domain. Weights marked * are calculated by NutriPixel from USDA's per-100 g values; the rest are USDA's own portion weights. Numbers are rounded.