Calories in Upma: per serving and per 100 g
By The DietGhar Team. Nutrition values checked 13 October 2026.
A serving of upma (1 bowl, about 200 g) has 174 kcal, with 4 g protein, 27.6 g carbohydrate and 5.3 g fat. Per 100 g it comes to 87 kcal. That is 2.3 g of protein for every 100 kcal you eat.
Nutrition table
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Calories | 174 kcal | 87 kcal |
| Protein | 4 g | 2 g |
| Carbohydrate | 27.6 g | 13.8 g |
| Fat | 5.3 g | 2.6 g |
| Fibre | 2.6 g | 1.3 g |
Serving: 1 bowl, about 200 g. Source below, checked 13 October 2026.
What one serving looks like
One bowl of about 200 g of upma is a soft semolina porridge with mustard seeds, curry leaves and a few vegetables.
Where it fits in a 1,200 to 1,600 kcal day
At 174 kcal, one serving is about 11 percent of a 1,600 kcal day and about 14 percent of a 1,200 kcal day. It is a filling breakfast for few calories, particularly when it has vegetables mixed in. A bowl with a cup of tea is a steady start to a lighter day.
Your own number depends on your height, weight, age and activity, so use the calorie calculator to find it, or read our guide to the calories in popular Indian foods.
If you are watching sugar or carbohydrate, see the diabetes diet chart for Indian meals. Similar foods: Onion uttapam, Plain dosa and Khaman dhokla.
How cooking changes the number
The value is a USDA average for upma. Cashews, ghee and a heavy hand with oil all raise the number.
A swap to try
Try Idli. Idli with sambar has more protein and fibre in the same sitting. Idli (2 idli, about 100 g) comes to 128 kcal, which is 46 kcal less than 174 for upma.
Who might want to watch it
Semolina is a wheat product, so it is not gluten free.
This page is general nutrition information, not medical advice. If you have a medical condition, your doctor decides what you eat and how much.
Compare with similar foods
| Food | Serving | kcal | Protein |
|---|---|---|---|
| Idli | 2 idli, about 100 g | 128 | 6.4 g |
| Onion uttapam | 1 uttapam, about 120 g | 156 | 3.8 g |
| Plain dosa | 1 dosa, about 100 g | 210 | 5.7 g |
| Khaman dhokla | 4 pieces, about 120 g | 231 | 9.6 g |
| Poha | 1 plate, about 150 g | 264 | 5.4 g |
| Medu vada | 2 vada, about 100 g | 266 | 12.8 g |
Keep going
Sources and last checked
Last checked 13 October 2026. Values are taken straight from the source record below, then scaled to the serving.
- Upma, USDA FoodData Central, FNDDS 2021-2023 (Oct 2024 release), FDC ID 2709128
These are averages. Packaged and restaurant versions differ, and the USDA tables describe foods as sold and cooked in the United States, so Indian home cooking can vary.
