Upma Calories & Nutrition Calculator
Also known as: Uppumavu, Rava Upma, Semolina Porridge, Kharabath
Quick Answer — 100g vegetable rava upma
Nutrition Calculator
Boiling retains ~65–80% of most vitamins and minerals (USDA Retention Factor data).
Upma: The Savory Semolina Staple of South India
Upma is a traditional breakfast dish made primarily from roasted semolina (rava). It is highly customizable, with vegetable upma being the most common variant, adding peas, carrots, and beans to enhance the micronutrient profile.
A 250g bowl of plain upma contains roughly 320 calories and 7.7g of protein. By using heart-healthy fats like olive oil instead of ghee, the saturated fat content can be significantly reduced while maintaining satiety.
Upma Varieties Compared (per 100g)
| Type | Calories | Protein | Fiber |
|---|---|---|---|
| Plain Upma | 128 | 3.1g | 1.1g |
| Vegetable Upma | 132 | 3.2g | 2.1g |
| Oats Upma | 110 | 4.0g | 2.8g |
Practical Tips for Upma
- 1
Use plenty of fresh vegetables to double the fiber content of your upma breakfast.
- 2
Switching from semolina to oats rava creates a lower-glycemic and higher-fiber version of the dish.
Frequently Asked Questions — Upma
Is upma gluten-free?
Important Notice
Nutritional estimates are for standard Indian restaurant-style portions. Home cooking values may vary by oil and semolina ratio.
About the Author
Certified fitness professional and nutrition researcher with over 10 years of experience in the fitness and wellness industry. Founder of Food Nutrify, dedicated to making accurate, science-backed nutrition data accessible to everyone through free, easy-to-use calculators.
References & Sources
- [1] Indian Food Composition Tables (2017). Nutrition data for semolina-based mixed dishes. NIN-ICMR.