Breakfast and tiffin
Calories in Upma
One bowl of upma has about 157 kcal, with 3.5 g of protein, 17.3 g of carbohydrate and 8 g of fat. The figure is from the Indian Nutrient Databank and describes a small bowl of rava upma, cooked from 20 g of suji and 7.5 g of oil per serving. A fuller bowl made from more suji has more.
Nutrition in 1 bowl of upma
| Nutrient | 1 bowl of upma | 2 bowls of upma |
|---|---|---|
| Energy | 157 kcal | 314 kcal |
| Protein | 3.5 g | 7 g |
| Carbohydrate (available) | 17.3 g | 34.6 g |
| Total fat | 8 g | 16 g |
| Dietary fibre | 3.4 g | 6.8 g |
| Sugars | 1.4 g | 2.8 g |
Of this energy, about 45% comes from carbohydrate, 46% from fat and 9% from protein.
1 bowl of upma is about 7% of the daily energy requirement of a sedentary adult man and 9% of a sedentary adult woman's (ICMR-NIN, 2020).
For comparison, ICMR-NIN's Dietary Guidelines for Indians list 1 cup at about 270 kcal.
These figures are from the Indian Nutrient Databank (INDB), which calculates each dish from a standard recipe using Indian food composition data. They describe that recipe and that serving: a larger portion, or more oil, ghee or sugar, gives more. Source: Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM. Development of an Indian Food Composition Database. Current Developments in Nutrition. 2024;8(7):103790 (Indian Nutrient Databank, INDB).
What this figure covers
The figure is for a standard recipe: 40 g of suji roasted and cooked with 30 g of onion, 5 g of urad dal for the tadka, a little lemon and 15 g of oil, divided into 2 bowls. Each bowl is made from 20 g of dry suji, which is a small helping; many households measure out more than that per person. ICMR-NIN's Dietary Guidelines for Indians give about 270 kcal for 1 cup of upma. The two are consistent once the amount is considered, because a full cup takes more suji and more oil than this recipe's bowl. To place your own serving, go by the dry suji you measured per person.
Fat supplies 46% of the energy and carbohydrate 45%, with protein at 9%. That near-even split surprises people who think of upma as a plain cereal dish. The reason is the ratio in the pan: 7.5 g of oil to 20 g of suji, where a level teaspoon of oil weighs about 5 g. Suji takes up oil during roasting and again from the tadka, and a soft, glossy upma generally means more of it. The onion and lemon add flavour but almost no energy.
What goes into one serving
The recipe INDB analysed makes 2 bowls. These are its main ingredients; spices, salt and water are left out.
| Ingredient | In the recipe | In 1 bowl of upma |
|---|---|---|
| Semolina (suji) | 40 g | 20 g |
| Black gram (urad) | 5 g | 2.5 g |
| Onion | 30 g | 15 g |
| Lemon | 5 g | 2.5 g |
| Oil | 15 g | 7.5 g |
What changes the number
- 01
Oil or ghee in the pan
The recipe uses 7.5 g of oil per bowl, against 5 g in a level teaspoon. An extra teaspoon of ghee stirred in at the end takes the bowl from 157 kcal to about 202 kcal. Using less oil for the roasting and the tadka is the biggest saving available.
- 02
How much suji per person
A bowl here is cooked from 20 g of dry suji. Suji swells with water, so the cooked volume says little about calories; a loose, soft upma and a dry, crumbly one can hold the same suji. Measure it dry.
- 03
Vegetables and nuts
Onion is the only vegetable in this recipe. Peas, carrot and beans add bulk and fibre cheaply, while cashew and peanuts add fat and some protein. A plate of vegetable upma with peanuts in the same set of recipes is 345 kcal, though it is a much larger serving.
- 04
Sugar, coconut and sides
Some homes add a spoon of sugar or scatter fresh coconut on top; a teaspoon of sugar brings the bowl to about 173 kcal. Chutney, pickle or sev on the side are extra.
How upma compares
Other dishes of the same kind, one serving each, lightest first. Serving sizes differ, so read the serving before the number.
| Dish | One serving | Energy (kcal) | Protein (g) |
|---|---|---|---|
| Idli | 1 idli | 34 | 1.2 |
| Rava Idli | 1 rava idli | 61 | 2.8 |
| Besan Chilla | 1 besan chilla | 71 | 4.1 |
| Pesarattu | 1 pesarattu | 76 | 3.3 |
| Dhokla | 1 piece of dhokla | 87 | 5.4 |
| Jowar Dosa | 1 jowar dosa | 97 | 2.8 |
| Egg Bhurji | 1 bowl of egg bhurji | 130 | 7.7 |
| Plain Dosa | 1 plain dosa | 138 | 3.7 |
| Omelette | 1 omelette | 144 | 6.8 |
| Upma | 1 bowl of upma | 157 | 3.5 |
| Semiya Upma | 1 bowl of semiya upma | 158 | 3.3 |
| Poha | 1 bowl of poha | 161 | 3.3 |
| Rava Dosa | 1 rava dosa | 167 | 5.4 |
| Uttapam | 1 uttapam | 174 | 4.2 |
| Oats Porridge | 1 bowl of oats porridge | 290 | 10.3 |
| Cornflakes With Milk | 1 bowl of cornflakes with milk | 326 | 10 |
| Meetha Dalia | 1 bowl of meetha dalia | 329 | 10.6 |
| Puttu | 1 puttu | 344 | 5.3 |
| Masala Dosa | 1 masala dosa | 345 | 6.9 |
| Vegetable Upma | 1 plate of vegetable upma | 345 | 11.1 |
| Namkeen Dalia | 1 plate of namkeen dalia | 346 | 9.7 |
| Stuffed Moong Dal Chilla | 1 stuffed moong dal chilla | 352 | 15.9 |
In a meal and in a day
One bowl is about 7% of a sedentary man's daily energy requirement and 9% of a woman's, which makes it a small breakfast in itself. Two bowls come to 314 kcal with 7 g of protein and 16 g of fat. The gap in the meal is protein, since suji and oil provide little. A bowl of curd, a glass of milk, sprouts or a boiled egg alongside balances it better than a larger helping of upma, which would mostly add more oil and starch.
Ways to keep it lighter
- Dry-roast the suji and use one level teaspoon of oil for the tadka.
- Cook the suji with an equal volume of chopped vegetables so the bowl is bigger without more oil.
- Finish with lemon juice and fresh coriander instead of a spoon of ghee.
- Serve it with curd or a boiled egg to make a small bowl more filling.
Before you rely on the number
Suji is refined wheat, so upma digests quickly unless vegetables and a protein food come with it. Hotel and canteen upma is typically softer and richer because it is cooked with more oil or ghee, and the 157 kcal figure will understate it. Those eating to a plan for diabetes should take their portion of upma from their doctor or dietitian.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
Upma: common questions
How much protein is in upma?
About 3.5 g in a bowl of this size and 7 g in two bowls. Protein supplies only 9% of the energy, because the dish is suji and oil with a little urad dal in the tadka. Adding peanuts or peas, or a side of curd, raises it.
How many calories are in rava upma made with ghee?
Ghee and oil are almost the same in energy, so swapping one for the other in the tadka changes little. Ghee added on top is different: one teaspoon stirred into a bowl takes it from 157 kcal to about 202 kcal, and two teaspoons to about 247 kcal.
How many calories are in 2 bowls of upma?
Two bowls of this recipe have about 314 kcal, with 7 g of protein, 34.6 g of carbohydrate and 16 g of fat. If your usual serving is cooked from about 40 g of dry suji, this is the figure to use.
Is upma good for weight loss?
Upma can fit, but it is not as light as it seems: 46% of its energy is from fat. Made with less oil and more vegetables, and eaten with a protein food, it is a sound breakfast. A calorie deficit across the day is what changes weight, and upma is only one line in that account.
The recipe, the ingredients and related reading
Rava Upma (Semolina Savoury Porridge)
The recipe on this site, step by step.
Wheat (whole, suji and dalia): nutrition per 100 g
Nutrients per 100 g, from IFCT 2017.
Black gram (urad): nutrition per 100 g
Nutrients per 100 g, from IFCT 2017.
Onion: nutrition per 100 g
Nutrients per 100 g, from IFCT 2017.
Indian breakfast for weight loss: what to change and what to keep
The portion-by-portion answer, in the NNWA journal.
High Protein Indian Vegetarian Breakfast: Reaching 20 g Before 10 a.m.
The portion-by-portion answer, in the NNWA journal.
The South Indian diet: what it gets right, and where it needs work
The portion-by-portion answer, in the NNWA journal.
Indian food calorie counter
Add up a whole plate in rotis, katoris and cups.
Calories in every dish
All the cooked dishes, with calories per serving.
Learn to read a plate
Certification in Nutrition
Estimating what is on a plate and turning it into a meal plan is taught in this NNWA course.