Upma (Indian breakfast dish)
✓
Cup, Cooked163 g

Calories in 1 cup, cooked (163 g)
138.6 calories, 37.8 from fat
 
Carbs
22.1 g
 
Proteins
3.6 g
 
Fat
4.2 g
 
Sat. Fat
0.6 g

KEY FACTS

(learn about health benefits or risks)
  • Upma (Indian breakfast dish) has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.03 cal/oz).
  • Rich in vitamins and minerals (25.5%/cal) - a good source of Vitamin C (helps prevent cardiovascular diseases), Iron (aids in transporting oxygen to the body cells) and Calcium (helps prevent cancer).
  • Upma (Indian breakfast dish) contains a low amount of risky components that may include saturated fat and sodium (0%/oz).
Calories Nutrition Risky Content
Low
Density
(0.9 cal/g)
High
Density
(25.5 %/cal)
Low
Density
(0 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
7%
Protein
7%
Carbs
9%
Fiber
6%
Fat
3%
Saturated Fat
0%
Cholesterol
1%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
46 min
18 min
35 min
55 min

VITAMINS

(% of daily value based on 2000 calories per day)

Great source of Vitamin C

Prevents eye diseases and skin wrinkling; Protects against immune system deficiencies.

MINERALS

(% of daily value based on 2000 calories per day)

NUTRITION LABEL

(% of daily value based on 2000 calories per day)

Nutrition Facts

Upma (Indian breakfast dish)

Serving Size: cup, cooked (163g)

* Amount Per Serving
Calories 138.6 cal
Calories from Fat 37.8 cal
% Daily Value
Total Fat 4.2 g 6.4%
Saturated Fat 0.6 g 2.8%
Cholesterol 0 mg 0%
Sodium 26.1 mg 1.1%
Total Carbohydrate 22.1 g 7.4%
Dietary Fiber 2.1 g 8.5%
Sugars (Added) 0 g 0%
Protein 3.6 g 7.2%
 
Vitamins
Vitamin A 59.8 IU 1.2%
Vitamin B6 0.2 mg 9.4%
Vitamin B12 0 mcg 0%
Vitamin C 30.3 mg 50.5%
Vitamin D 0 mcg 0%
Vitamin E 0 mg 0%
Vitamin K 8.3 mcg 10.4%
 
Minerals
Calcium (Ca) 180.9 mg 17.9%
Copper (Cu) 0.1 mg 5.3%
Iron (Fe) 7.8 mg 43.3%
Magnesium (Mg) 22.8 mg 5.7%
Manganese (Mn) 0 mg 0%
Potassium (K) 198.9 mg 5.7%
Phosphorus (P) 79.9 mg 8%
Selenium (Se) 5.2 mcg 7.5%
Zinc (Zn) 0.5 mg 3.2%