Vegetable Upma Calories & Nutrition (वेजिटेबल उपमा)

Vegetable Upma has 220 calories per 1 plate (147 kcal per 100 g)

Breakfast Health Rating: 8/10 Best time: Breakfast
220 kcal

Vegetable Upma Calories by Serving Size

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

Serving Weight Calories Protein Carbs Fat
100 g 100 g 147 kcal 4.7 g 16.5 g 6.6 g
1 katori standard 150 g 220 kcal 7.1 g 24.7 g 9.9 g
1 plate 250 g 367 kcal 11.8 g 41.2 g 16.5 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Vegetable Upma to your thali See the total calories of your whole meal.
Nutrition Facts — Vegetable Upma (per 1 plate)
Nutrient Per serving Per 100 g % DV*
Calories 220 kcal 147 kcal 11%
Protein 7.1 g 4.7 g 14%
Carbohydrates 24.7 g 16.5 g 8%
Fat 9.9 g 6.6 g 15%
Fiber 6.3 g 4.2 g 25%
Sugar 2.1 g 1.4 g 4%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 7.1 g · 13%
Carbs 24.7 g · 46%
Fat 9.9 g · 41%
Burn it off

Minutes of activity to burn 220 kcal (70 kg adult):

Brisk walking 47 min
Cycling 31 min
Running 24 min
Yoga 63 min

Is Vegetable Upma good for weight loss?

Yes — a good choice

Vegetable Upma carries roughly 147 kcal per 100 g, which is moderate for an everyday Indian food. The fibre content (around 4.2 g per 100 g) slows digestion and steadies appetite between meals. 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 Vegetable Upma good for muscle gain?

Mainly an energy food

Vegetable Upma provides about 4.7 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 3.2 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 Vegetable Upma

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

About Vegetable Upma

Semolina upma cooked with carrots, peas and beans for extra colour and fibre.

Frequently asked questions about Vegetable Upma

1 katori vegetable upma (150 g) contains approximately 220 calories, along with 7.1 g protein, 24.7 g carbohydrates and 9.9 g fat.

1 katori vegetable upma (150 g) mein lagbhag 220 calorie aur 7.1 g protein hota hai. Isme 24.7 g carbs aur 9.9 g fat bhi hota hai.

1 कटोरी वेजिटेबल उपमा (150 ग्राम) में लगभग 220 कैलोरी और 7.1 ग्राम प्रोटीन होता है। इसमें 24.7 ग्राम कार्बोहाइड्रेट और 9.9 ग्राम फैट भी होता है।

100 g of Vegetable Upma contains about 147 calories, 4.7 g protein, 16.5 g carbs and 6.6 g fat.

Yes — a good choice. Vegetable Upma carries roughly 147 kcal per 100 g, which is moderate for an everyday Indian food. The fibre content (around 4.2 g per 100 g) slows digestion and steadies appetite between meals. 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.

Vegetable Upma contains about 4.7 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.

Vegetable Upma provides roughly 16.5 g of carbohydrates and 1.4 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.

Vegetable Upma is best eaten at breakfast.

For a 70 kg adult, burning the roughly 220 calories in 1 katori vegetable upma takes brisk walking for about 47 minutes, or cycling for about 31 minutes, or running for about 24 minutes, or yoga for about 63 minutes.

Compare Vegetable Upma with other foods

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

Similar foods in Breakfast

Upma

155 kcal

Poha

180 kcal

Moong Dal Cheela

145 kcal

Besan Chilla

109 kcal

Bread Upma

194 kcal

Cornflakes with Milk

235 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.