Upma

148 calories in 1 cup, cooked (170 g). Per 100 g, protein: 2 g, carbohydrates: 13.8 g, fat: 2.6 g.

Serving
1
= 170 g
148KCAL

Upma, 1 cup, cooked

148 calories

Protein
3.4 g
Carbs
23.5 g
Fat
4.5 g
Fiber
2.2 g
Sugars
2.7 g

Nutrition Facts

Serving size1 cup, cooked (170 g)
Amount per serving
Calories148
% Daily Value*
Total Fat 4.5 g6%
Saturated Fat 0.61 g3%
Cholesterol 0 mg0%
Sodium 167 mg7%
Total Carbohydrate 23.5 g9%
Dietary Fiber 2.2 g8%
Total Sugars 2.7 g
Protein 3.4 g
Vitamin D 0 mcg0%
Calcium 163 mg13%
Iron 6.9 mg38%
Potassium 189 mg4%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. — means not reported. Estimates use the assumptions explained on this page.

vitamins

% of the Daily Value in this serving

  • Vitamin C21% 18.7 mg
  • Thiamin (B1)11% 0.13 mg
  • Folate11% 42.5 µg
  • Vitamin E9% 1.4 mg
  • Niacin (B3)8% 1.3 mg
  • Vitamin B68% 0.13 mg
  • Vitamin K8% 9 µg
  • Riboflavin (B2)5% 0.066 mg
  • Vitamin A2% 18.7 µg
  • Choline2% 10.5 mg

Little or none: Vitamin B12, Vitamin D.

minerals

% of the Daily Value in this serving

  • Iron38% 6.9 mg
  • Calcium13% 163 mg
  • Copper11% 0.095 mg
  • Selenium10% 5.4 µg
  • Sodium7% 167 mg
  • Magnesium4% 17 mg
  • Potassium4% 189 mg
  • Phosphorus4% 49.3 mg
  • Zinc3% 0.37 mg

How it compares

Against other records in Grits and other cooked cereals, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

  • Potassium

    Higher than 100%

    Same value as 0 of 25 other records.

    leastmost

  • Calcium

    Higher than 100%

    Same value as 0 of 25 other records.

    leastmost

  • Vitamin C

    Higher than 100%

    Same value as 0 of 25 other records.

    leastmost

  • Sugars

    Higher than 92%

    Same value as 0 of 25 other records.

    leastmost

  • Calories

    Higher than 80%

    Same value as 0 of 25 other records.

    leastmost

  • Iron

    Higher than 80%

    Same value as 0 of 25 other records.

    leastmost

Questions

How many calories are in upma?
1 cup, cooked (170 g): 148 calories; protein: 3.4 g, carbohydrates: 23.5 g, fat: 4.5 g.
How much protein is in upma?
2 g per 100 g. Its estimated share of calories is 9%, using 4 kcal per gram of protein.
How many net carbs are in upma?
12.5 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 65 reported nutrients, per 100 g+
Water81 g
Energy87 kcal
Protein2 g
Total lipid (fat)2.6 g
Carbohydrate, by difference13.8 g
Fiber, total dietary1.3 g
Total Sugars1.6 g
Calcium, Ca96 mg
Iron, Fe4.1 mg
Magnesium, Mg10 mg
Phosphorus, P29 mg
Potassium, K111 mg
Sodium, Na98 mg
Zinc, Zn0.22 mg
Copper, Cu0.056 mg
Selenium, Se3.2 µg
Vitamin C, total ascorbic acid11 mg
Thiamin0.075 mg
Riboflavin0.039 mg
Niacin0.77 mg
Vitamin B-60.079 mg
Folate, total19 µg
Folic acid9 µg
Folate, food10 µg
Folate, DFE25 µg
Choline, total6.2 mg
Vitamin B-120 µg
Vitamin B-12, added0 µg
Vitamin A, RAE11 µg
Retinol0 µg
Carotene, beta118 µg
Carotene, alpha22 µg
Cryptoxanthin, beta7 µg
Lycopene459 µg
Lutein + zeaxanthin82 µg
Vitamin E (alpha-tocopherol)0.83 mg
Vitamin E, added0 mg
Vitamin D (D2 + D3)0 µg
Vitamin K (phylloquinone)5.3 µg
Fatty acids, total saturated0.36 g
SFA 4:00 g
SFA 6:00 g
SFA 8:00 g
SFA 10:00 g
SFA 12:00 g
SFA 14:00.003 g
SFA 16:00.27 g
SFA 18:00.072 g
Fatty acids, total monounsaturated1 g
MUFA 16:10.009 g
MUFA 18:11 g
MUFA 20:10.021 g
MUFA 22:10.012 g
Fatty acids, total polyunsaturated1 g
PUFA 18:20.91 g
PUFA 18:30.12 g
PUFA 18:40 g
PUFA 20:40 g
PUFA 20:5 n-3 (EPA)0 g
PUFA 22:5 n-3 (DPA)0 g
PUFA 22:6 n-3 (DHA)0 g
Cholesterol0 mg
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA Survey foods (FNDDS): foods as Americans report eating them, from What We Eat in America. FDC ID 2709128, published 2024-10-31. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.