Calories in 1 Cup of Upma
1 cup of upma (170 g) has 148 calories. That is 7% of a 2,000 calorie diet.
The calories come from 3.4 g of protein, 4.5 g of fat and 23 g of carbohydrates, a split of 9% protein, 27% fat and 64% carbs. For comparison, 3/4 cup of upma has 111 and 1 1/2 cups of upma has 222 calories. Burning 148 calories takes about 26 minutes of brisk walking or 12 minutes of running for a 155 lb adult, based on Harvard Health Publishing activity estimates.
Upma Calorie Calculator
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Upma calories by serving size
Common amounts of upma with calories and macros. Tap a row for its full nutrition page.
Upma vs similar foods
Calories per 100 g compared with other grains, rice and pasta.
Upma: common questions
How many calories are in 1 cup of upma?
1 cup of upma weighs about 170 g and has 148 calories.
How much protein is in 1 cup of upma?
1 cup of upma has 3.4 g of protein, which is 7% of the 50 g Daily Value.
How many carbs are in 1 cup of upma?
1 cup of upma has 23 g of carbohydrates, including 2.2 g of fiber and 2.7 g of sugars.
How much upma is 100 calories?
100 calories of upma is 115 g, about 3/4 cup of upma.
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Source: USDA FoodData Central, FNDDS 2021-2023. FDC ID 2709128. Original description: Upma. Portion weights are USDA household measures.