Indian food calories
Calories in Upma
Calories, protein, carbs and fat in upma, by home portion and per 100 g, from the Indian Food Composition Tables 2017.
Upma made with more vegetables has more fibre. Adding peanuts or cashews raises the calories.
Of this, about 53 kcal comes from the oil, ghee or butter used in cooking. Cook with less and the total drops.
Made with: sooji 35 g, onion 10 g, gajar 8 g, matar 8 g, oil 1.2 tsp.
Also called: uppittu, sooji, upma.
Calories in upma by portion
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| ½ katori | 92 kcal | 2.4 g | 13 g | 3.2 g |
| 1 katori | 184 kcal | 4.8 g | 26 g | 6.3 g |
| 2 katoris | 368 kcal | 9.6 g | 53 g | 13 g |
| 100 g | 153 kcal | 4 g | 22 g | 5.3 g |
Common combos with upma
| Plate | Calories | Protein |
|---|---|---|
| 1 katori upma + 1 cup chai | 248 kcal | 6.8 g |
| 2 katori upma | 368 kcal | 9.6 g |
| 1 katori sevai upma | 172 kcal | 3.9 g |
Add up your whole plate
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Frequently asked questions
How many calories are in 1 katori?
1 katori has about 184 kcal, with 4.8 g protein, 26 g carbs and 6.3 g fat (IFCT 2017).
How many calories are in 100 g of upma?
100 g of upma has about 153 kcal and 4 g protein.
How much protein is in upma?
1 katori gives about 4.8 g protein. For a full meal total, add everything on your plate in the free Groteins calorie calculator.
Source: Indian Food Composition Tables 2017 (ICMR-NIN). Values are for home style cooking with a normal amount of oil, and a katori of 150 ml. Real values change with recipe and portion size. This is general information, not medical advice.