Nutritional Facts of Upma, Quick Upma Recipe, Breakfast Upma, Calories in Upma, Quick Upma Recipe, Breakfast Upma

by Tarla Dalal
This calorie page has been viewed 183669 times

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.

See upma recipe, quick upmaUpma 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 , KadubuMoru Moru DosaPesarattuUppu-Urundaiand Ven Pongal.

Is Upma healthy?

Well, its not the healthiest breakfast or snack option. Made from rava, onions, oil, coriander and Indian spices.

Let's understand the Ingredients.

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 over weight individuals have Upma?

No, diabetics should not have upma. Even for weight loss, you need some fibre and upma has none. 

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?

Well, if you want to remain really healthy, then say no to upma. You really want to pamper your body, then give it healthy food all the time. Why opt for rava which will not do anything good for you. If you must have this recipe, then toss in lots of vegetables which will add fibre to your meal and balance it out a bit. 

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. 

What is a healthy option for upma?

Nutritious Thalipeeth
Nutritious Thalipeeth

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


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

Walking (6 kmph)     =         58  mins
Running (11 kmph)     =          19  mins
Cycling (30 kmph)     =         26  mins
Swimming (2 kmph)     =         33  mins

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


Value per serving% Daily Values
Energy192 cal10%
Protein4 g7%
Carbohydrates30.7 g10%
Fiber0.3 g1%
Fat5.8 g9%
Cholesterol0 mg0%
Vitamin A49.9 mcg1%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.6 mg5%
Vitamin C2.9 mg7%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)27.4 mcg14%
Calcium14.5 mg2%
Iron0.7 mg3%
Magnesium20 mg6%
Phosphorus44.2 mg7%
Sodium8.2 mg0%
Potassium61 mg1%
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.
Subscribe to the free food mailer


Missed out on our mailers?
Our mailers are now online!

View Mailer Archive

Privacy Policy: We never give away your email

REGISTER NOW If you are a new user.
Or Sign In here, if you are an existing member.

Login Name

Forgot Login / Passowrd?Click here

If your Gmail or Facebook email id is registered with, the accounts will be merged. If the respective id is not registered, a new account will be created.

Click OK to sign out from tarladalal.
For security reasons (specially on shared computers), proceed to Google and sign out from your Google account.

Are you sure you want to delete this review ?

Upma, Quick Upma Recipe, Breakfast Upma
 on 07 Sep 21 02:56 PM

Plzz can u tell tht one serving is howmuch gm (weight) it will be more comfortable for us to know
| Hide Replies
Tarla Dalal    We don’t weigh the food we cook. We estimate the amount a serving size is. The key to take from the analysis of a recipe is if it''s healthy and fits into your lifestyle. When in doubt, eat less of that recipe.
07 Sep 21 03:10 PM
Upma, Quick Upma Recipe, Breakfast Upma
 on 18 Nov 20 04:03 PM

What is the serving size is it a cup
| Hide Replies
Tarla Dalal    We don’t weigh the weight of the food we cook. We estimate the amount a serving size is. The key to take from the analysis of a recipe is if it''s healthy and fits into your lifestyle. When in doubt, eat less of that recipe.
19 Nov 20 03:27 PM
Upma, Quick Upma Recipe, Breakfast Upma
 on 01 Nov 20 07:59 AM

One servings means how much qty(after cooking) in grams.
| Hide Replies
Tarla Dalal    We don’t weigh the weight of the food we cook. We estimate the amount a serving size is. The key to take from the analysis of a recipe is if it''s healthy and fits into your lifestyle. When in doubt, eat less of that recipe. We present the facts as we see it. It has taken several years of research to create a detailed database of Indian foods to present to all our members as we love health. From our humble experience don''t get into weighing your food. That will just create stress to you and that itself will lead to stopping the fat burning process.
02 Nov 20 10:38 AM