VeganCooked Dishes
Upma
Nutrition Facts Per 100g
Also known as: SOOJI UPMA, RAVA UPMA, SEMOLINA UPMA
Upma is a popular prepared dish in Indian cuisine. A 100g serving provides 130 kcal and 4g of protein. Notable nutrients include Sodium (approximately 70% of a typical adult's daily needs) and Polyunsaturated Fat (PUFA) (approximately 25% of a typical adult's daily needs). Nutritional values may vary based on preparation method and recipe. Find the estimated nutrition facts below.
Nutrition Summary
130kcalCalories
4.0gProtein
20.0gCarbs
4.5gFat
1.5gFiber
Micronutrients
High in:Sodium
Calcium15.0 mg(2%)
Iron1.0 mg(8%)
Zinc0.5 mg(5%)
Potassium100 mg(3%)
Sodium350 mg(70%)
Magnesium25.0 mg(7%)
Phosphorus60.0 mg(9%)
Thiamin (B1)0.1 mg(9%)
Riboflavin (B2)0.1 mg(4%)
Niacin (B3)1.0 mg(7%)
Vitamin C0 mg(0%)
Carotenoids0 µg(0%)
β-Carotene0 µg(0%)
Vitamin A0 µg(0%)
Folate (B9)18.0 µg(5%)
Vitamin B60.1 mg(8%)
Vitamin B120 µg(0%)
Vitamin D0 µg(0%)
Vitamin E0.1 mg(1%)
Fat Breakdown4
MUFA1.8 g
PUFA1.5 g
Omega-30.1 g
Omega-61.4 g
Limit These2
Saturated Fat0.8 g
Cholesterol0 mg
Common Serving Sizes
1 cup150g
195 kcal6.0g protein
1 large cup200g
260 kcal8.0g protein
100 g100g
130 kcal4.0g protein