Nutritional Facts of Broken Wheat Upma, Healthy Dalia Upma, Calories in Broken Wheat Upma, Healthy Dalia Upma

by Tarla Dalal
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How many calories does one serving of Broken Wheat Upma have?

One  serving of Broken Wheat Upma gives 109 calories. Out of which carbohydrates comprise 74 calories, proteins account for 10 calories and remaining calories come from fat which is 25 calories.  One  serving of Broken Wheat Upma provides about 5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See here for broken wheat (dalia) recipebroken wheat upma recipe | healthy dalia upma | godi upma |

Wanting to try something healthier for breakfast? We have given the regular upma a healthy twist by replacing semolina with broken wheat, making it dalia upma which is super healthy and also very tasty!! Not only for a healthy breakfast but can also be relished as an evening snack. 

Broken Wheat Upma, as the name suggests is a nutrient-rich wheat based upma. While the broken wheat brings in loads of dietary fibre and energy, carrot and green peas bring along a wealth of nutrients, especially vitamin A.

The method for making dalia upma is very quick and easy. To make Broken Wheat Upma recipe, Dalia Upma, clean and wash the broken wheat thoroughly. Par-boil the broken wheat in 2 cups of hot water for 3 to 4 minutes. Drain and keep aside. Heat the oil in a pressure cooker, and add the mustard seeds. Upma is incomplete without addition of mustard seeds. When the seeds crackle, add the urad dal which gives a unique and nutty taste to upma, curry leaves, green chillies which can be adjusted to your preference of spice and sauté on a medium flame for a few seconds. Add the onions and ginger. Next, add the green peas and carrots, you can also add other vegetables if you wish to . Add the broken wheat, salt and 1¼ cups of water, mix well and pressure cook for 2 whistles. Allow the steam to escape before opening the lid. Garnish the broken wheat upma with coriander and keep aside to cool slightly

The onions and carrots also add crunch to an otherwise soft broken wheat upma. You may also add other veggies of your choice (green peas) to make it more colourful and tasty.

You can also try other recipes using broken wheat like Broken Wheat, Oats and Apple Porridge and Broken Wheat Salad with Chick Peas and Roasted Pepper.

Is Broken Wheat Upma healthy?

Yes, broken wheat upma is healthy. Made from broken wheat, onions, carrots, green peas, oil and Indian spices. 

Let's understand the Ingredients.

What's good.

Dalia ( Broken Wheat) : High Fibre in Dalia aids in managing Diabetes. The high fiber further assists in controlling the levels of cholesterol too, thus reducing the risk of strokes. Strong Bones are the backbone of our body. We are aware that with age our bone mineral density decreases and we need a good dose of calciumphosphorus and magnesium to maintain the health of our bones and dalia provides that. See here for detailed 8 amazing benefits of dalia.

Carrots : 1/4 cup carrot is used. 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. 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. Is green peas good for diabetics and see full benefits of green peas

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

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

Yes, they can. Broken wheat is high in fibre and this recipe has a mix of vegetables which we like and each vegetable has its own benefits. You always better off using a mix of vegetables as you get more nutrients. Green peas are good for weight loss, good source of vegetarian protein, has insoluble fibre to relieve constipation.

Broken Wheat Upma – Wholesome Breakfast for Healthy Heart

1.      Broken wheat has slightly more fiber than wheat as the bran is retained in it. This high fiber helps keep blood cholesterol under check and thus prevents atherosclerosis (clogging of arteries). Prefect for a high fibre Indian breakfast or high fibre recipe for weight loss

2.      Moreover it also abounds in magnesium (11% per serving) – a key nutrient to maintain heart beats. 

3.      With just 111 calories and 2.6 g of protein, this broken wheat upma is a healthy choice to make up protein requirements of morning meal. 

4.      The vegetables and the broken wheat together makes a very satiating fare which would avoid reaching out for unhealthy snacks till lunch time. 

5.      Fair amounts of calcium and phosphorus further promotes bone development. 

6.      Obese people aiming to achieve weight loss target, can also include this healthy fare as a part of their breakfast. Accompany it with a fiber rich fruit to square up your meal. 

7.      The glycemic index of broken wheat is also low, thus making this upma suitable for diabetics too.

Can healthy individuals have Broken Wheat Upma?

Yes, this is a perfect healthy breakfast recipe. Have it with low fat chaas recipe

Low Fat Chaas Recipe , Indian Low Fat Buttermilk
Low Fat Chaas Recipe , Indian Low Fat Buttermilk

Broken Wheat Upma is good for

1. Healthy Lifestyle

2. Weight Gain

3. Diabetics

4. Heart Patients

Broken Wheat Upma is high in

1. Vitamin B1Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

2. 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 109 calories that come from one serving of Broken Wheat Upma?

Walking (6 kmph)     =



Running (11 kmph)     = 



Cycling (30 kmph)     =



Swimming (2 kmph)     =



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

Value per serving% Daily Values
Energy111 cal6%
Protein2.6 g5%
Carbohydrates18.8 g6%
Fiber1.7 g7%
Fat2.9 g4%
Cholesterol0 mg0%
Vitamin A211.8 mcg4%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)1.1 mg9%
Vitamin C4.3 mg11%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)4.2 mcg2%
Calcium25.1 mg4%
Iron1.3 mg6%
Magnesium37.9 mg11%
Phosphorus128.8 mg21%
Sodium5.8 mg0%
Potassium90.2 mg2%
Zinc0.1 mg1%
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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