Upma Calories & Nutrition

Upma has 155 calories per 1 plate (78 kcal per 100 g)

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

Upma Calories by Serving Size

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

Serving Weight Calories Protein Carbs Fat
100 g 100 g 78 kcal 2 g 13 g 2 g
1 katori 150 g 116 kcal 3 g 19.5 g 3 g
1 plate standard 200 g 155 kcal 4 g 26 g 4 g
1 plate 250 g 194 kcal 5 g 32.5 g 5 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
Nutrition Facts — Upma (per 1 plate)
Nutrient Per serving Per 100 g % DV*
Calories 155 kcal 78 kcal 8%
Protein 4 g 2 g 8%
Carbohydrates 26 g 13 g 9%
Fat 4 g 2 g 6%
Fiber 2 g 1 g 8%
Sugar 1 g 0.5 g 2%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 4 g · 10%
Carbs 26 g · 67%
Fat 4 g · 23%
Burn it off

Minutes of activity to burn 155 kcal (70 kg adult):

Brisk walking 33 min
Cycling 22 min
Running 17 min
Yoga 44 min

Is Upma good for weight loss?

Yes — a good choice

Upma carries roughly 78 kcal per 100 g, which is low 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 Upma good for muscle gain?

Mainly an energy food

Upma provides about 2 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 2.6 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 Upma

Add vegetables like carrots and peas for more fiber. Use minimal oil. Good option for those avoiding gluten-heavy foods.

About Upma

Semolina (rava) based breakfast dish tempered with spices and vegetables. Light, nutritious, and easy to digest.

Frequently asked questions about Upma

1 plate (200 g) contains approximately 155 calories, along with 4 g protein, 26 g carbohydrates and 4 g fat.

100 g of Upma contains about 78 calories, 2 g protein, 13 g carbs and 2 g fat.

Yes — a good choice. Upma carries roughly 78 kcal per 100 g, which is low 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.

Upma contains about 2 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.

Upma provides roughly 13 g of carbohydrates and 0.5 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.

Upma is best eaten at breakfast.

For a 70 kg adult, burning the roughly 155 calories in 1 plate upma takes brisk walking for about 33 minutes, or cycling for about 22 minutes, or running for about 17 minutes, or yoga for about 44 minutes.

Compare Upma with other foods

Upma vs Moong Dal Cheela Upma vs Poha

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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: 29 August 2026

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