How many calories are in 100g of UPMA?

December 10, 2025 •

3 min read

According to nutritional data, a 100g serving of traditional semolina upma typically contains around 190 to 210 calories, but this number can vary widely based on the specific ingredients and cooking method. While it is a popular and wholesome breakfast, a deeper look reveals how the type of grain, amount of oil, and added vegetables impact its overall caloric content and health benefits.

Quick Summary

The calorie count for 100g of upma is not a fixed number and fluctuates with the type of grain used, the amount of oil or ghee, and any additional vegetables or nuts. It is a good source of complex carbohydrates and can be prepared to fit various dietary goals, from weight loss to sustained energy for the day.

Key Points

Calorie Range: A 100g serving of traditional semolina upma typically contains between 192 and 208 calories.
Ingredient Impact: The type of grain, from semolina to whole grains like oats or quinoa, significantly changes the calorie count.
Oil Quantity: The amount of oil or ghee used for tempering directly influences the dish's total calories.
Nutrient Boost: Adding vegetables and protein-rich ingredients can increase the nutritional value while keeping the dish light.
Healthier Alternatives: Swapping semolina for dalia, oats, or quinoa is a simple way to create a lower-calorie, high-fiber version.
Portion Control: For weight management, focusing on portion size and using minimal oil is more impactful than eliminating the dish entirely.

Understanding the Caloric Content of Upma

Upma, a savory and popular Indian breakfast dish, is made primarily from roasted semolina (rava or sooji). The resulting calorie count for a 100g serving is not universal, as several factors influence the final value. While baseline figures suggest a range of 190 to 210 calories for a typical rava upma, healthier versions made with alternatives like oats or dalia can be significantly lower. The preparation method, including the quantity of oil or ghee, and the inclusion of vegetables or nuts, is paramount in determining the total energy content.

Factors That Influence Upma's Calories

Several components of the upma recipe directly impact its caloric value, making it highly customizable for different dietary needs.

Type of Grain: The base ingredient plays the biggest role. For example, a dalia (broken wheat) upma has a lower calorie count per 100g compared to a standard rava upma. Similarly, quinoa or oats upma will have different nutritional profiles.
Amount of Fat: The oil or ghee used for tempering can drastically increase the total calories. A liberal use of fat for toasting the semolina and sautéing vegetables will push the number higher, while a minimal amount will result in a lighter dish.
Addition of Vegetables: While vegetables add essential vitamins, minerals, and fiber, they generally contribute fewer calories than the main grain. However, the volume and type of vegetables can still affect the final nutritional summary. Including fibrous, low-calorie options is an excellent way to boost nutrition without adding many calories.
Inclusion of Nuts and Other Add-ins: Nuts like peanuts or cashews, often added for texture and flavor, are calorie-dense. Including them will increase the overall energy count, as will the addition of protein-rich ingredients like paneer or lentils.

Caloric Comparison Table: Different Types of Upma


Type of Upma	Approximate Calories per 100g	Key Features
Traditional Rava (Semolina) Upma	192 - 208 kcal	Made with refined semolina, a balanced option when prepared with vegetables.
Oats Upma	124 - 172 kcal	Lower calorie, high in soluble fiber, and beneficial for weight management.
Dalia (Broken Wheat) Upma	80 - 167 kcal	Excellent source of dietary fiber and lower in calories than traditional rava.
Mixed Vegetable Upma	111 - 228 kcal	Caloric content varies based on vegetable and oil quantities, rich in micronutrients.
Quinoa Upma	93 kcal	A protein-rich, gluten-free, and high-fiber alternative.

Making a Healthier Upma: A Step-by-Step Guide

For those focused on weight management or healthier eating, upma can be easily adapted to suit dietary needs. Here's how to create a more nutritious version:

Choose a healthier grain: Replace the traditional semolina with whole-grain alternatives like oats, dalia, or quinoa for higher fiber and lower calories.
Minimize the fat: Reduce the amount of oil or ghee used for tempering. Use a non-stick pan to prevent sticking and still achieve that roasted flavor.
Load up on vegetables: Increase the quantity of fibrous, low-calorie vegetables such as carrots, peas, bell peppers, and green beans. These add volume and nutrients without substantially increasing calories.
Boost the protein: To increase satiety and add nutritional value, incorporate protein sources like lentils (dal), sprouts, or peanuts in moderation.
Use fresh herbs and spices: Flavor upma with fresh ginger, curry leaves, and coriander instead of relying on excess oil or nuts for taste. A squeeze of lemon juice at the end adds a fresh zest.

The Final Word

An average 100g serving of traditional upma has around 190 to 210 calories, but this is a guideline rather than a rule. The final calorie count is a product of your ingredient choices and preparation method. By opting for whole grains and plenty of vegetables, you can create a satisfying and healthy meal that is lower in calories and higher in nutritional benefits, making it an excellent choice for a balanced diet. Whether for a quick breakfast or a light meal, upma's versatility makes it a valuable staple in healthy eating. For more detailed health insights, explore resources like the USDA's National Nutrient Database, which provides comprehensive nutritional data for various food items.

Conclusion

In summary, the number of calories in 100g of upma is not static and is determined by a combination of ingredients, such as the base grain, the quantity of oil or ghee, and the variety of vegetables included. For a typical semolina upma, the value hovers around 192-208 kcal, while healthier swaps like dalia or quinoa can lower this count significantly. Mindful portion control and ingredient selection are key to adapting this versatile dish to support various health and fitness goals.

Frequently Asked Questions

Yes, upma can be an excellent choice for weight loss, especially when prepared with minimal oil and a high ratio of vegetables. Whole-grain versions like oats or dalia upma are higher in fiber and can increase satiety, helping to manage calorie intake.

A 100g serving of oats upma is typically lower in calories than the traditional version, ranging from approximately 124 to 172 kcal, and is also higher in fiber.

No, adding vegetables to upma generally adds minimal calories but substantially boosts the fiber, vitamin, and mineral content. This increases the dish's nutritional value and satiety without a large caloric impact.

To reduce the calories, use less oil or ghee, incorporate low-calorie vegetables, and consider substituting some or all of the semolina with a whole grain like dalia, quinoa, or oats.

Upma is primarily a carbohydrate-rich dish, as its base is semolina (rava), a refined grain. While it contains some protein, it is not a major source unless supplemented with additional protein-rich ingredients like lentils, nuts, or paneer.

Nuts such as peanuts or cashews are energy-dense and will increase the calorie count of your upma. Use them sparingly or omit them if you are looking to keep the calorie count low.

Ready-to-eat mixes, like those from Gits or MTR, can vary significantly in nutritional content compared to homemade versions. For example, a Gits mix might have around 360 calories per 100g, often with higher sodium and fat due to processing.