Nutritional Facts of Makai Upma, Calories in Makai Upma

by Tarla Dalal
This calorie page has been viewed 2602 times

How many calories does one serving of Makia Upma have?

One serving of makai upma gives 229 calories. Out of which carbohydrates comprise 136 calories, proteins account for 26 calories and remaining calories come from fat which is 75.6 calories.  One serving of makai upma provides about 11.4 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

229 calories for 1 serving of Makai Upma, Cholesterol 8 mg, Carbohydrates 33.8g, Protein 6.6g, Fat 8.4g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Makai Upma.

See makai upma recipe |

Is Makai Upma healthy? 

Yes, this is healthy, but conditions apply to those with health issues,

See what's good ?

Sweet Corn : The pros. Sweet corn is rich in fibre. The high vitamin B3 – 2.61 mg / cup is known to reduce cholesterol levels in the body and in turn promote heart healthSweet corn is good for pregnancy as high folate content and antioxidants - lutein is good for the foetus. The cons. the glycemic index of sweet corn is said to be between 55 to 58 and hence not suited for diabetics and best to restrict the usage. Though sweet corn is a good source of fiber, low in fat and helps control appetite, considering that it is a vegetable it has more calories than other fiber rich veggies, so restrict usage for weight loss. So given a choice it is wise to opt for other veggies firstRead the article is sweet corn healthy?

Milk, Low Fat Milk, Milk powder : 1 cup of milk provides 70% of the Recommended Daily Allowance of Calcium. Milk promotes strong bones. The Calcium in Milk helps to protect your teeth against gum disease and keeps your jaw bone strong and healthy. Milk is low in carbs and therefore does not raise blood glucose levels. However diabetics must consider including low fat milk as advised by their dietitian only so as to avoid any fluctuations in blood sugar levels. Protein is another key nutrient which milk is rich in - 8.6 g from a cup. So all those looking to build protein stores can add milk and its products like curd and paneer to their diet. One cup of Milk gives 10 grams of carbs.  Low fat milk has lower fat and the same benefits of milk

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.

Can diabetics, heart patients and over weight individuals have makai upma  ?

Restricted usage for diabetics and weight loss but perfect for heart patients. 

1. the glycemic index of sweet corn is said to be between 55 to 58 and hence not suited for diabetics and best to restrict the usage. Though sweet corn is a good source of fiber, low in fat and helps control appetite, considering that it is a vegetable it has more calories than other fiber rich veggies, so restrict usage for weight loss.

2. Balance you meal with other low calorie vegetables. 

makai upma is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

  1. Phosphorus Phosphorus works closely with calcium to build bones. 23% of RDA.
  2. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). 19% of RDA.
  3. Calcium.  See Calcium rich recipes : Calcium  is a mineral that makes bones stay strong. Required from kids to adults. 19% of RDA.
  4. Vitamin B2 (riboflavin) : Vitamin B2 enables the production of red blood cells that contribute to the rise in your energy levels. So have more milk, curds, eggs and green leafy vegetables. 18% of RDA.

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What is a healthier sabzi option ?

Here are some very healthy sabzis like paneer labadar dahi bhindi ki sabzi recipechana palakmushroom mutter masalamooli ki sabzi recipe and bhindi masala recipe

dahi bhindi recipe | healthy dahi bhindi recipe | Rajasthani dahi bhindi | okra with yogurt |

dahi bhindi recipe | healthy dahi bhindi recipe | Rajasthani dahi bhindi | okra with yogurt |

Value per serving% Daily Values
Energy229 cal11%
Protein6.6 g12%
Carbohydrates33.8 g11%
Fiber3.2 g13%
Fat8.4 g13%
Cholesterol8 mg2%
VITAMINS
Vitamin A147.2 mcg3%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.2 mg18%
Vitamin B3 (Niacin)0.2 mg2%
Vitamin C7.4 mg19%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)33.7 mcg17%
MINERALS
Calcium113.8 mg19%
Iron0.6 mg3%
Magnesium38 mg11%
Phosphorus136.3 mg23%
Sodium16.9 mg1%
Potassium271.4 mg6%
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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