How many calories are in 1 plate of upma and how can you reduce them?

December 31, 2025 •

3 min read

A medium plate of classic semolina (rava) upma typically contains around 224 calories, depending heavily on the preparation and portion size. However, this number is not fixed and can fluctuate significantly based on the type of grains, the amount of oil or ghee used, and the addition of vegetables or nuts. Understanding how many calories are in 1 plate of upma is key for anyone managing their daily intake.

Quick Summary

The number of calories in upma depends on its preparation, main grain, and serving size. A standard rava upma can have over 200 calories per plate, but healthier alternatives like oats or millet upma offer lower-calorie options. Minimizing oil, adding more vegetables, and being mindful of portion size are effective ways to control the total calorie count and create a more nutritious meal.

Key Points

Varying Calorie Count: The number of calories in a plate of upma is not fixed; it depends on the base grain, ingredients, and preparation method.
Semolina vs. Whole Grains: Standard rava (semolina) upma has around 224 calories per medium plate, while alternatives like dalia (broken wheat) upma can be lower, at around 160 calories.
Reduce Oil and Ghee: Minimizing the amount of fat used for tempering is a simple and effective way to cut down on calories.
Boost Fiber and Nutrients: Adding more vegetables to your upma increases its fiber content, making it more filling and nutritious.
Practice Portion Control: Serving size is a crucial factor. Stick to a moderate portion to avoid consuming excess calories.
Consider Healthier Alternatives: Oats upma, dalia upma, and quinoa upma are excellent, more nutritious, and often lower-calorie variations.

What Influences Upma's Calorie Count?

Upma is a traditional Indian breakfast dish known for its versatility. The final calorie count of your plate of upma is influenced by several factors, making it important to consider more than just the base ingredient.

Main Grain: While semolina (rava) is the most common ingredient, using alternatives like oats, millets, or quinoa can change the nutritional profile entirely. Whole grains often increase fiber content and can alter the total calories per serving.
Fat Used for Tempering: The amount of oil or ghee used to sauté the spices and roast the grain is a significant calorie contributor. A tablespoon of ghee can add over 100 calories, dramatically increasing the dish's overall energy density. Opting for minimal oil is a simple way to reduce calories.
Vegetable and Add-in Content: Adding a generous amount of vegetables like peas, carrots, and beans can increase the fiber and vitamin content, making the meal more filling without adding excessive calories. Conversely, including calorie-dense additions like roasted nuts (cashews, peanuts) or extra coconut can raise the calorie count.
Portion Size: A small plate of upma (around 100 grams) has fewer calories than a medium (200 grams) or large plate (300 grams). Practicing portion control is one of the most direct methods to manage your caloric intake.

Comparing Calories in Different Upma Variations

For those looking to optimize their meal for lower calories, exploring different upma variations is a great strategy. Here is a comparison of average calorie counts for a standard medium plate (200g).


Upma Type	Average Calories (per 200g)	Key Nutritional Benefit
Rava (Semolina) Upma	~224 kcal	Good source of carbohydrates.
Oats Upma	~248 kcal	Higher in soluble fiber, great for weight management.
Dalia (Broken Wheat) Upma	~160 kcal	Excellent source of dietary fiber and protein.
Quinoa Upma	~187 kcal	Rich in protein and essential amino acids.
Mixed Vegetable Upma	~228 kcal	Increased vitamin, mineral, and fiber content from veggies.

Making Your Upma Healthier

Here are some practical steps to make upma a healthier part of your diet:

Choose Whole Grains: Instead of refined semolina, use whole wheat dalia, oats, or millets like ragi. This significantly boosts the fiber and nutritional content.
Minimize Oil/Ghee: Reduce the amount of oil or ghee used for tempering. A minimal amount is sufficient to get the desired flavor without adding unnecessary calories. Consider using a non-stick pan.
Load up on Vegetables: Incorporate a variety of low-calorie, high-fiber vegetables. Carrots, peas, beans, onions, and bell peppers not only add nutrients but also increase satiety, helping you feel fuller for longer.
Add Protein: Boost the protein content by adding roasted peanuts, cashews, or cooked lentils to your upma. Protein helps increase satiety and is crucial for muscle health.
Be Mindful of Portion Size: Stick to a single, moderate serving. While upma is healthy, overeating any food can lead to consuming excess calories.

Cooking a Healthier Upma: A Simple Guide

Begin by dry-roasting your chosen grain (rava, oats, or millet) in a pan until it releases a pleasant aroma. Set it aside.
In the same pan, heat a very small amount of oil. Add mustard seeds and let them splutter.
Toss in some chana and urad dal, curry leaves, and finely chopped onions. Sauté until the onions turn translucent.
Add your choice of chopped vegetables and cook for a few minutes until tender.
Pour in the water and bring it to a boil. Season with salt and add a squeeze of fresh lemon juice.
Slowly add the roasted grain, stirring continuously to prevent lumps from forming.
Cover and cook on a low flame for a few minutes until the water is absorbed and the grain is cooked through.
Garnish with fresh coriander leaves before serving.

Conclusion

While a standard plate of rava upma can contain over 200 calories, the final count is highly customizable. By making smart choices regarding ingredients and preparation methods—such as using whole grains, minimizing oil, and adding more vegetables—you can easily create a nutritious, satisfying, and lower-calorie meal. Portion control is also essential to keeping your upma aligned with your health goals. Enjoying upma as part of a balanced diet is a delicious and practical way to maintain a healthy lifestyle.

For more information on the nutritional value of semolina, you can refer to the USDA's food database.

Frequently Asked Questions

The calorie count for a single plate of upma can range from 160 to over 300 calories, depending on the serving size, ingredients used, and cooking method. A typical medium plate of standard rava upma contains around 224 calories.

Yes, upma can be a very healthy breakfast option, especially when prepared with whole grains, plenty of vegetables, and minimal oil. It provides carbohydrates for energy and can be rich in fiber, vitamins, and minerals.

For weight loss, opting for upma made with whole grains like dalia (broken wheat), oats, or millets is ideal. These are higher in fiber and can have a lower calorie count compared to traditional semolina upma, helping you stay full longer.

To reduce the calorie content, use less oil or ghee during cooking, increase the proportion of vegetables, and choose whole-grain alternatives like dalia or oats instead of refined semolina.

Yes, adding nuts like cashews or peanuts increases the calorie and fat content of upma. While nuts provide healthy fats, they should be added sparingly if you are monitoring your calorie intake.

Rava (semolina) is a refined grain, while dalia (broken wheat) is a whole grain. Dalia upma is generally higher in fiber, providing better satiety and nutrients, and is often lower in calories than rava upma.

Eating upma daily is acceptable as part of a balanced diet, provided you practice portion control and use healthy ingredients. It is a nutritious, energy-boosting meal that can be easily customized to your health goals.