Nutritional Facts of Idli Upma, Upma with Left Over Idlis Recipe, Calories in Idli Upma, Upma with Left Over Idlis Recipe

by Tarla Dalal
This calorie page has been viewed 2671 times

How many calories does one serving of Idli Upma have?

One serving of Idli Upma gives 135 calories. Out of which carbohydrates comprise 57 calories, proteins account for 9 calories and remaining calories come from fat which is 69 calories.  One serving of Dal and Vegetable Idli provides about 7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Idli Upma recipeThis is how South Indian typically finish off leftover idlis made properly, it is so tasty that you can even serve it to guests.

Is Idli Upma healthy?

Yes and No, depends who has it. Made from leftover idlis, carrots, green peas, tomatoes, oil and spices. 

Let's understand the Ingredients.

What's good.

Carrots : Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Carrot is great for the eyes.They relieve constipation, lower blood pressure, have fibre and lower cholesterol. Read the 11 super benefiits of carrots and why to include in your daily diet.

Green Peas : Green peas are good for weight loss, good source of vegetarian protein, has insoluble fibre to relieve constipation. Legumes like green peas, cow peas, mung, chick peas and kidney beans have a cholesterol lowering effect. Green Peas are rich in Vitamin K which aids in bone metabolism.  Is green peas good for diabetics and see full benefits of green peas

Tomatoes : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.   

Urad Dal : Idli is made from urad dal. 1 cup of cooked urad dal gives 69.30% of folic acid of your daily requirement of folate.  The folic acid in urad dal helps your body to produce and maintain new cells, especially red blood cells. Being rich in Phosphorus it works with Calcium to build our bones. See here for 10 super benefits of urad dal

What's the problem?

Parboiled Rice : Idli is made from par boiled rice. Parboiled rice is also known as ukda chawal. The parboiled rice is made with the rice grain soaked, steamed and dried with the hull and finally the hull is removed. In the process of steaming water soluble B Vitamins like thiamineriboflavin and niacin from the bran integrate into the grain, thus making parboiled rice superior to white rice.  

Can diabetics, heart patients and over weight individuals have Idli Upma ?

Yes, but in limited quantity. We would have said no but there is a large additon of fibre rich vegetables which will bring down the glycemic load of your meal. NOTE, please reduce the amount of oil used in this recipe. 

Can healthy individuals have Idli Upma?

Yes you can as there are lots of vegetables added to this recipe. 

What is a healthy accompaniment to this Idli Upma?

To idli upma, we recommend a nice piping hot bowl of sambar.

Idli Upma is high in

1. Phosphorous Phosphorous works closely with calcium to build bones. 

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.


How to burn 135 calories that come from Idli Upma?

Walking (6 kmph) = 41 mins

Running (11 kmph) = 14 mins

Cycling (30 kmph) = 18 mins       

Swimming (2 kmph) = 23 mins

Note: These values are approximate and calorie burning differs in each individual.


Value per serving% Daily Values
Energy135 cal7%
Protein2.3 g4%
Carbohydrates14.2 g5%
Fiber2 g8%
Fat7.7 g12%
Cholesterol0 mg0%
Vitamin A407.9 mcg8%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.6 mg5%
Vitamin C3.9 mg10%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)11.4 mcg6%
Calcium25 mg4%
Iron0.7 mg3%
Magnesium18 mg5%
Phosphorus126.4 mg21%
Sodium9.2 mg0%
Potassium84.4 mg2%
Zinc0.3 mg3%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Subscribe to the free food mailer

Protein rich recipes for Kids

Missed out on our mailers?
Our mailers are now online!

View Mailer Archive

Privacy Policy: We never give away your email

REGISTER NOW If you are a new user.
Or Sign In here, if you are an existing member.

Login Name

Forgot Login / Passowrd?Click here

If your Gmail or Facebook email id is registered with, the accounts will be merged. If the respective id is not registered, a new account will be created.

Click OK to sign out from tarladalal.
For security reasons (specially on shared computers), proceed to Google and sign out from your Google account.

Are you sure you want to delete this review ?