How many calories does one serving of Quick Upma have?

One serving of Upma gives 192 calories. Out of which carbohydrates comprise 123 calories, proteins account for 16 calories and remaining calories come from fat which is 52 calories.  One serving of Upma provides about 10 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Upma is one of the most popular South Indian breakfast dishes, loved for its quick preparation and comforting taste. But how healthy is Upma and how many calories does it really contain? A standard serving of rava upma is moderate in calories, yet its nutritional value depends greatly on the ingredients used and the method of preparation. This guide explains the calories in Upma, its nutrition facts, and whether it is suitable for diabetics, heart patients and individuals aiming for weight loss. We also explore healthier variations like oats Upma and quinoa Upma, helping you choose the best option for your diet and wellness goals.

See upma recipe, quick upma. Upma is one of the most common South Indian breakfast recipes, which is now popular all over India. rava upma is a quick preparation using common ingredients available in the Indian kitchen, and so it can be made without much ado. 

breakfast upma is made by roasting rava which is then a tempering of spices along with some onions and cooked on a slow flame for 3 to 4 minutes. 

You can also make quick upma recipe healthier by adding a lot of boiled vegetables like carrots, beans, potatoes, tomatoes and peas along with the semolina when cooking. This will add more fibre to sooji upmamaking it a lot healthier. Serve rava upma hot in an inverted cup shape, as suggested.

Tips to make rava upma quickly when your kids come home. You can roast a large quantity of rava , store it in an airtight container which makes the rava last longer and not get fungus. Use it as and when you wish to make Upma. 

I would like to share some important tips to make the perfect rava upma. Mix the Upma well and cook on a medium flame for not more than 1 minute, while stirring continuously. Cooking for a long period of time, after the addition of lemon can make rava upma bitter.  

Love South Indian Food, then do try other South Indian Breakfast recipes like Rice and Moong Dal Idli , Kadubu, Moru Moru Dosa, Pesarattu, Uppu-Urundaiand Ven Pongal.

Is Upma healthy

 Upma is a popular South Indian breakfast made from rava (semolina), but it is not considered the healthiest option on its own. This is because semolina is low in fibre, which means it doesn’t keep you full for long and may not support weight management. While Upma does contain some nutrients from onions, lemon juice and spices, the base ingredient—rava—has a high glycemic index, making it less suitable for diabetics or individuals looking for steady energy levels.

However, Upma can be made healthier with a few simple modifications. Adding vegetables like carrots, peas, beans and tomatoes increases the fibre content significantly, improving digestion and overall nutrient balance. Switching rava for oats, quinoa or millets transforms the dish into a high-fibre, heart-friendly meal suitable for weight loss, diabetic diets and general wellness. So while traditional Upma is not the best option, a vegetable-rich or whole-grain Upma can be a nutritious and satisfying breakfast choice.

What's good.

Onions : Yes, its a great Anti Oxidant. 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. 

Lemon, Lemon Juice : Lemon is a very good source of Vitamin C and thus helps in the production of  white blood cells and antibodies in the blood which attacks invading microorganisms, prevents infection and builds immunity. Therefore, Lemon juice is given to prevent common cold. The ascorbic acid in lemon juice helps in absorption of iron from the food. So if you’re iron deficient or have anaemia squeeze a lemon on iron rich recipes. See detailed benefits of lemon, lemon juice.

What's the problem?

Rava (semolina) :  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. 

Can diabetics, heart patients and overweight individuals have Upma

Traditional rava upma is not recommended for diabetics because semolina has a high glycemic index and is low in fibre, which can lead to rapid spikes in blood sugar levels. For overweight individuals, the lack of fibre also means Upma doesn’t keep you full for long, making it less supportive of weight management. Since fibre is essential for blood sugar control, digestion and satiety, the typical sooji upma falls short as a healthy option for these groups.

For heart patients, regular Upma offers limited benefits because semolina is not a whole grain and lacks heart-friendly nutrients. However, Upma can be made healthier by replacing rava with oats, quinoa or millets, which provide more fibre, protein and essential minerals. Adding vegetables such as peas, carrots, beans and tomatoes further improves its nutritional profile. These ingredient swaps create a diabetic-friendly, weight-loss-friendly and heart-healthy Upma alternative that delivers sustained energy without causing sugar spikes.

We suggest 2 healthy upma recipes made without rava. 

Oats Upma. oats upma is a super healthy Indian breakfast upma recipe which is made from oats, vegetables and spices. What we love about healthy Indian oats upma is that it’s very easy to cook and the ingredients are easily available in the Indian kitchen.

The second is quinoa veg upma. 

Can healthy individuals have Upma

Yes, healthy individuals can enjoy Upma occasionally, but it’s important to understand that traditional rava upma is low in fibre and made from refined semolina, which does not offer long-lasting satiety or significant nutritional benefits. While Upma is quick to prepare and widely enjoyed, it is not a nutrient-dense breakfast compared to whole-grain options. Eating Upma regularly may not support optimal digestive health or balanced energy levels because sooji is not a whole grain and lacks the benefits of fibre-rich foods.

However, Upma can be a healthy option when prepared with the right modifications. Adding vegetables like carrots, peas, beans and tomatoes boosts the fibre, vitamins and minerals in the dish. Using alternatives such as oats upma, quinoa upma or millet upma makes it significantly more nutritious and suitable for long-term wellness. These upgraded versions provide complex carbs, better digestion and steady energy release, making them far healthier choices for people who want to maintain a balanced diet while still enjoying their favourite South Indian breakfast.

For kids, we also giving them healthy food. Note that upma is a lot healthier than processed food or some snack made of maida. It's all relative. 

Healthier alternatives to rava Upma:

• Oats Upma
• Quinoa Upma
• Millet Upma
• Vegetable-rich Upma

What is a healthy option for upma?

multiflour thalipeeth recipe | healthy multigrain thalipeeth | quick mutliflour dhapate | multiflour thalipeeth is a healthy and delicious Indian breakfast dish made with 6 kinds of flours, fresh vegetables and flavourful spices making it delicious and more importantly nutritious. 

We suggest you have a fibre rich and complex carb thalipeeth recipe with a bowl of low fat curds instead of upma.

⭐ FAQ on Upma 

1. What is Upma made of

Upma is typically made from rava (semolina), tempered with mustard seeds, curry leaves, green chillies, onions and sometimes vegetables. Variants can be prepared with oats, quinoa, millets or broken wheat for healthier alternatives.

2. How many calories are there in one serving of Upma

One serving of traditional rava upma contains around 192 calories. The exact calorie count varies depending on oil quantity and added ingredients like vegetables or nuts.

3. Is Upma healthy

Upma can be healthy when prepared with vegetables and minimal oil. However, plain rava upma is low in fibre, making it less ideal for long-lasting fullness or blood sugar control. Choosing oats or quinoa upma makes the dish far more nutritious.

4. Can diabetics eat Upma

Diabetics should avoid regular rava upma because semolina has a high glycemic index. Instead, they can opt for oats upma, quinoa upma, or vegetable-rich versions which have better fibre and help maintain stable blood sugar levels.

5. Is Upma good for weight loss

Traditional Upma is not the best for weight loss due to its low fibre content. But oats upma, millet upma, or rava upma with lots of vegetables can support weight management by improving satiety.

6. Can heart patients have Upma

Heart patients should limit regular rava upma as it is not a whole grain. Replacing semolina with oats, quinoa or milletsprovides heart-friendly fibre and nutrients.

7. What are the healthiest Upma alternatives

The healthiest versions include:

• Oats Upma – high in fibre
• Quinoa Upma – rich in protein
• Millet Upma – good for digestion and heart health
• Vegetable Upma – boosted with vitamins and minerals

8. How can I make Upma more nutritious

Use less oil, add vegetables, and switch to whole grains like oats, quinoa, or millets. Add nuts and seeds (like peanuts or flaxseeds) for extra crunch and nutrition.

9. Can Upma be eaten at night

Yes, Upma can be eaten at night if prepared lightly with vegetables and minimal oil. Avoid heavy or oily versions, especially close to bedtime.

10. Is Upma good for kids

Yes, Upma is kid-friendly, especially when made with vegetables. For better nutrition, choose oats or broken wheat upma, which offer more fibre and sustained energy.

⭐ Conclusion for rava upma

Upma is a versatile South Indian breakfast, but its healthfulness depends on how it is prepared. Traditional rava upma is low in fibre and not ideal for diabetics, heart patients, or those trying to lose weight. However, when you boost it with vegetables or switch to healthier grains like oats, quinoa, or millets, Upma becomes a far more nutritious and satisfying option.

For healthy individuals, a well-balanced Upma can be enjoyed in moderation, especially when paired with wholesome ingredients. By choosing fibre-rich variations and mindful portion sizes, you can make Upma a healthier breakfast choice while still enjoying its comforting taste and quick preparation.

How to burn 192 calories that come from one serving of Upma?

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

.