Calories by quantity and serving size
| Amount | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 plate (about 200 g) | 200 g | 250 kcal | 7 g | 38.5 g | 7.5 g |
| 2 x plate (about 200 g) | 400 g | 505 kcal | 14 g | 76.5 g | 15.5 g |
| 3 x plate (about 200 g) | 600 g | 755 kcal | 20.5 g | 115 g | 23 g |
| 1 cup (240 ml, about 170 g) | 170 g | 215 kcal | 6 g | 32.5 g | 6.5 g |
| 1 katori (150 ml, about 105 g) | 105 g | 130 kcal | 3.5 g | 20 g | 4 g |
| 100 g | 100 g | 125 kcal | 3.5 g | 19 g | 4 g |
How cooking and toppings change the calories
| Version | Calories | Protein | Fat |
|---|---|---|---|
| 1 plate (about 200 g) (as above) | 250 kcal | 7 g | 7.5 g |
| 1 plate upma with 1 tsp ghee on top | 295 kcal | 7 g | 12.5 g |
| 1 plate upma with 1 tbsp peanuts (10 g) | 310 kcal | 9.5 g | 12.5 g |
| 1 plate vegetable upma (20 g peas and 20 g carrot added) | 275 kcal | 8 g | 8 g |
Nutrition facts for 1 plate (about 200 g)
| Nutrient | 1 plate (about 200 g) | Per 100 g |
|---|---|---|
| Calories | 250 kcal | 125 kcal |
| Protein | 7 g | 3.5 g |
| Carbohydrates | 38.5 g | 19 g |
| Fat | 7.5 g | 4 g |
| Fibre | 2.5 g | 1.5 g |
| Sugars | not available | not available |
| Sodium | 2 mg | 1 mg |
| Potassium | 147 mg | 73 mg |
| Calcium | 17 mg | 8 mg |
| Iron | 0.8 mg | 0.4 mg |
Is upma good for weight loss?
Upma can fit a weight loss diet. A plate is about 250 kcal and it is filling for its size because the semolina holds a lot of water. The weak spots are protein, only 7 g a plate, and the oil, which is often more generous in restaurant or canteen upma.
Make it vegetable upma with peas, carrot and beans, keep the oil to about a tablespoon for 100 g of rava, and add curd, sprouts or eggs on the side for protein. If you have diabetes, ask your doctor or a registered dietitian how much semolina suits you.
Tips to keep upma lighter
- Measure the oil once. A tablespoon for 100 g of rava is enough to temper and coat it. Upma that glistens has much more.
- Load vegetables. Peas, carrot, beans and capsicum add volume and fibre for few calories. Our vegetable version is about 275 kcal a plate.
- Go easy on cashews and ghee. Restaurant upma often has both, and they add up fast.
- Upma or poha? Both are similar breakfasts; compare them on the poha calories page, and use the macro calculator to see how a plate fits your carbs and protein.
1 plate upma me kitni calorie hoti hai? Ghar ke rava upma ki ek plate (200 g) mein lagbhag 250 kcal aur 7 g protein hota hai.
Upma compared
| Food (per 100 g) | Calories | Protein | What to know |
|---|---|---|---|
| Upma | 125 kcal | 3.5 g | - |
| Poha | 185 kcal | 3 g | Poha is made from flattened rice and holds less water, so it usually has more calories per 100 g; both depend mostly on the oil. |
| Idli | 145 kcal | 5 g | Idli is steamed with no oil, so it has less fat; upma has fewer calories per 100 g because the rava holds more water. |
How we calculated these numbers
Calculated from a standard home recipe (about 2 plates of rava upma, 420 g cooked) using USDA FoodData Central values for each ingredient.
Standard recipe (about 2 plates of rava upma): 100 g of rava is dry-roasted. 15 g of oil (about 1 tbsp) is heated with mustard seeds, 1 tsp urad dal, curry leaves, green chilli, ginger and 50 g of onion, then about 300 ml of water is boiled and the rava is stirred in until it absorbs the water. We take the cooked upma as 420 g: the rava soaks up nearly all the water and a little steams off. The final weight is our stated assumption; a softer upma with more water has fewer calories per plate. Spices, curry leaves and salt are left out. For comparison, USDA's survey entry 'Upma' (FDC 2709128) is 87 kcal per 100 g because its recipe adds far more vegetables (onion, tomato and chilli, about three times the weight of the semolina), while the semolina upma in the Basic Food Preparation manual (as published in the Indian Nutrient Databank) uses 15 g of oil for only 40 g of rava, which is richer than this one. USDA's survey data uses 170 g for a cup of cooked upma.
- Rava (sooji, semolina), raw: 100 g
- Oil, about 1 tbsp: 15 g
- Onion, about half a medium onion: 50 g
- Urad dal for the tempering, 1 tsp: 5 g
Calories are rounded to the nearest 5 kcal and macros to the nearest 0.5 g. Home cooking varies, mostly in portion size and oil, so treat these as good estimates rather than exact values. The text on this page was drafted with AI assistance and checked by the Calo AI Team; every number is calculated from the data above. Read more in how we calculate.