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 9618 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 recipe| idli upma with leftover idli | healthy idli upma | with 12 amazing images.

idli upma is made from leftover idlis. idli upma with leftover idli is how South Indian typically finish off leftover idlis. It is so tasty that you can even serve idli upma to guests. 

Ingredients for idli upma are leftover idlis , tomatoes, onions, green peas, carrots, peanut oil to cook and some Indian spices. 

I find this idli upma far more healthier than plain idli. Let’s see why we call this a healthy idli upma? Idli is a perfect combination of urad dal and par boiled rice which make it a complete protein. A cereal pulse combo like in the case of Idli ( par boiled rice and urad dal) would serve as a complete protein comprising of all the 9 essential amino acids. However idlis are high in carbs. So in idli upma recipe we are adding lots of fibre through high quality vegetables like carrots, onions, green peas and tomatoes to make this recipe even healthier. Even better, we have cooked the idlis in peanut oil which has the highest amount of MUFA (around 49%) amongst most Indian common cooking oils. So use the peanut oil if you want to be healthy and I would suggest to do lots of your Indian cooking in peanut oil or coconut oil. 

Notes on idli upma recipe. 1. If you are making use of fresh idlis, then cool them completely and then crumble to avoid them getting completely mashed. Idlis refrigerated for 5-6 hours or overnight give the best results. 2. The idli upma recipe can be prepared with any variety of idlis like the oats idlirava idli or nachni idli. 3. Mix gently and cook on a medium flame for 1 to 2 minutes, while stirring occasionally. Do not cook them for more time or else the idlis will start frying and turn brown. If you feel like the idli upma is turning dry then add some more water and mix it.  

Sometimes, people even make idli upma out of fresh idlis, as it is an interesting alternative to usual Idli and dosas.

Besides Idli Upma you can use leftover idlis to make a variety of other recipes like Dahi IdliFried Idlis with Curd Dip , Spicy Tava IdlisIdli ChaatIdli Curry and Idli Chilli

Spicy Tava Idlis

Spicy Tava Idlis

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.  

Note : 1 cup = 200 ml (standard cup available in the market). The weight in grams varies for each ingredient.

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. 

What are the healthier Idli recipes?

See the healthiest idli options like dal and vegetable idli recipe, moong sprouts and palak idli recipe, green moong dal and vegetable idli recipe or barley idli which has no rice. Serve it with a healthy sambar or coconut chutney. Read which idlis and dosas are healthy?

Sprouts and Palak Idli

Sprouts and Palak Idli

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.
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