Nutritional Facts of Tomato Upma, South Indian Tomato Upma, Calories in Tomato Upma, South Indian Tomato Upma

by Tarla Dalal
This calorie page has been viewed 837 times

How many calories does one serving of Tomato Upma have?

One serving of Tomato Upma gives 213 calories. Out of which carbohydrates comprise 124 calories, proteins account for 18 calories and remaining calories come from fat which is 71 calories.  One serving of Tomato Upma provides about 11 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Tomato Upma recipe.This is a quick and easy breakfast with an appetizing aroma and the tangy flavour of tomatoes. The Tomato Upma is made with everyday ingredients and is absolutely no-fuss.

Is Tomato Upma healthy?

No, tomato upma is not healthy. Made from tomato, rava, onion, oil, green chillies and spices. 

Let's understand the Ingredients.

What's good.

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.   

Onions : Yes, its a great antioxidant. The phytochemical present in onions along with their Vitamin C help boost your immunity. The chromium in onions help regulate your blood pressure. The sulphur in the onion which brings you tears is actually good for your eyes. Raw onions keep your heart healthy and see here for total benefits of onions

What's the problem? 

Rava (semolina, sooji) :  What's good? Semolina is a fairly good source of Magnesium and phosphorus which is necessary to keep our nervous system healthy and working. What's the issue? Fibre is one key nutrient for weight loss and semolina is devoid of it. Semolina is not suitable for diabetics. For details read is sooji healthy?

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

No, the issue is Rava which will spike your blood sugar. 

Can healthy individuals have Tomato Upma?

Yes, but in restricted quantity and try and have more healthy food with this meal.

What is a healthier option to Tomato Upma ?

We suggest using quinoa veg upma recipe which has ZERO rava in it. 

Quinoa Veg Upma, Vegan Breakfast
Quinoa Veg Upma, Vegan Breakfast

Tomato Upma is high in

1. Vitamin C :  Vitamin C is a great defence against coughs and colds.

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 213 calories that come from Tomato Upma?

Walking (6 kmph) = 1hr 4 mins

Running (11 kmph) = 21 mins

Cycling (30 kmph) = 28 mins       

Swimming (2 kmph) = 37 mins

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

Value per serving% Daily Values
Energy213 cal11%
Protein4.4 g8%
Carbohydrates31 g10%
Fiber0.8 g3%
Fat7.9 g12%
Cholesterol0 mg0%
Vitamin A274.4 mcg6%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.8 mg7%
Vitamin C11.8 mg30%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)37.2 mcg19%
Calcium31.7 mg5%
Iron0.9 mg4%
Magnesium24 mg7%
Phosphorus54.7 mg9%
Sodium13.1 mg1%
Potassium104.6 mg2%
Zinc0.5 mg5%
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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