Nutritional Facts of Oats Upma ( Breakfast Recipes), Calories in Oats Upma ( Breakfast Recipes)

by Tarla Dalal
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Healthy Recipes
Healthy Recipes

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How many calories does one serving of Oats Upma have?

One serving of Oats Upma gives 207 calories. Out of which carbohydrates comprise 122 calories, proteins account for 30 calories and remaining calories come from fat which is 58 calories.  One serving of Oats Upma provides about 10 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Oats Upma recipe.


Is Oats Upma healthy?


Oats Upma is high in

1. Magnesium : Magnesium is required for formation of bones and teeth. helps in the metabolism of calcium and potassium.

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

3. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

4. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains.

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 207 calories that come from Oats Upma?

Walking (6 kmph) = 1hr 2 mins

Running (11 kmph) = 21 mins

Cycling (30 kmph) = 28 mins       

Swimming (2 kmph) = 35 mins

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


Value per serving% Daily Values
Energy207 cal10%
Protein7.4 g13%
Carbohydrates30.6 g10%
Fiber5.3 g21%
Fat6.4 g10%
Cholesterol0 mg0%
Vitamin A221 mcg5%
Vitamin B1 (Thiamine)0.4 mg40%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.6 mg5%
Vitamin C2.9 mg7%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)23 mcg12%
Calcium37.1 mg6%
Iron1.8 mg9%
Magnesium74 mg21%
Phosphorus215.2 mg36%
Sodium5.1 mg0%
Potassium204.9 mg4%
Zinc1.6 mg16%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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