Bread Upma Calories & Nutrition (ब्रेड उपमा)

Bread Upma has 194 calories per 1 plate (129 kcal per 100 g)

Breakfast Health Rating: 7/10 Best time: Breakfast
194 kcal

Bread Upma Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Bread Upma broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
100 g 100 g 129 kcal 2.8 g 12.6 g 7.7 g
1 katori standard 150 g 194 kcal 4.2 g 18.9 g 11.6 g
1 plate 250 g 323 kcal 7 g 31.5 g 19.3 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Bread Upma to your thali See the total calories of your whole meal.
Nutrition Facts — Bread Upma (per 1 plate)
Nutrient Per serving Per 100 g % DV*
Calories 194 kcal 129 kcal 10%
Protein 4.2 g 2.8 g 8%
Carbohydrates 18.9 g 12.6 g 6%
Fat 11.6 g 7.7 g 18%
Fiber 2.9 g 1.9 g 12%
Sugar 2.3 g 1.5 g 5%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 4.2 g · 9%
Carbs 18.9 g · 38%
Fat 11.6 g · 53%
Burn it off

Minutes of activity to burn 194 kcal (70 kg adult):

Brisk walking 42 min
Cycling 28 min
Running 21 min
Yoga 55 min

Is Bread Upma good for weight loss?

Yes — a good choice

Bread Upma carries roughly 129 kcal per 100 g, which is moderate for an everyday Indian food. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Is Bread Upma good for muscle gain?

Mainly an energy food

Bread Upma provides about 2.8 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 2.2 g of protein per 100 kcal, so it is not an efficient way to hit a protein target. Pair it with a dedicated protein source — dal, curd, paneer, eggs, soya or chicken — rather than relying on it for muscle growth.

Health tips for eating Bread Upma

Watch the portion and the amount of oil used. Pair with a protein source and vegetables for a balanced meal.

About Bread Upma

Bread cubes tossed with onions, tomatoes, curry leaves and spices, a quick leftover-bread breakfast.

Frequently asked questions about Bread Upma

1 katori bread upma (150 g) contains approximately 194 calories, along with 4.2 g protein, 18.9 g carbohydrates and 11.6 g fat.

1 katori bread upma (150 g) mein lagbhag 194 calorie aur 4.2 g protein hota hai. Isme 18.9 g carbs aur 11.6 g fat bhi hota hai.

1 कटोरी ब्रेड उपमा (150 ग्राम) में लगभग 194 कैलोरी और 4.2 ग्राम प्रोटीन होता है। इसमें 18.9 ग्राम कार्बोहाइड्रेट और 11.6 ग्राम फैट भी होता है।

100 g of Bread Upma contains about 129 calories, 2.8 g protein, 12.6 g carbs and 7.7 g fat.

Yes — a good choice. Bread Upma carries roughly 129 kcal per 100 g, which is moderate for an everyday Indian food. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Bread Upma contains about 2.8 g of protein per 100 g, which is considered low for Indian foods. Pair it with dal, curd, paneer or eggs to lift the protein content of the meal.

Bread Upma provides roughly 12.6 g of carbohydrates and 1.5 g of sugar per 100 g. That is a moderate carbohydrate load for a typical serving. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Bread Upma is best eaten at breakfast.

For a 70 kg adult, burning the roughly 194 calories in 1 katori bread upma takes brisk walking for about 42 minutes, or cycling for about 28 minutes, or running for about 21 minutes, or yoga for about 55 minutes.

Compare Bread Upma with other foods

Bread Upma vs Upma Bread Upma vs Poha Bread Upma vs Moong Dal Cheela Bread Upma vs Besan Chilla Bread Upma vs Suji

Similar foods in Breakfast

Upma

155 kcal

Poha

180 kcal

Moong Dal Cheela

145 kcal

Besan Chilla

109 kcal

Suji

334 kcal

Vegetable Upma

220 kcal

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 30 October 2026

This page is for general information only and is not medical advice. See our disclaimer.