Upma Nutrition Facts: Calories, Macros & Health Benefits
Summary: One serving (300g) of upma contains 261 calories, 6.0g protein, 41.4g carbs, and 7.8g fat. Upma is a good source of sodium, calcium, iron.
Nutrition Facts — one serving (300g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 261 kcal | 13% |
| Protein | 6.0g | 12% |
| Carbohydrates | 41.4g | 15% |
| Total Fat | 7.8g | 10% |
| Fiber | 3.9g | 14% |
| Sugar | 4.8g | -- |
| Saturated Fat | 1.2g | 6% |
| Sodium | 294.0mg | 13% |
| Potassium | 333.0mg | 7% |
| Calcium | 288.0mg | 22% |
| Iron | 12.2mg | 68% |
| Magnesium | 30.0mg | 7% |
| Zinc | 0.66mg | 6% |
| Vitamin C | 33.0mg | 37% |
| Vitamin A | 33.0mcg | 4% |
| Vitamin B6 | 0.24mg | 14% |
| Folate | 57.0mcg | 14% |
| Vitamin K | 15.9mcg | 13% |
| Phosphorus | 87.0mg | 7% |
Is Upma Good for You?
Upma provides 261 calories per serving (300g) with 6.0g of protein, 41.4g of carbohydrates, and 7.8g of fat. It is a source of sodium (13% dv), calcium (22% dv), iron (68% dv).
Key Health Benefits of Upma
- Good source of sodium (13% dv)
- Good source of calcium (22% dv)
- Good source of iron (68% dv)
- Good source of vitamin c (37% dv)
- Good source of vitamin b6 (14% dv)
- Contains 3.9g of dietary fiber per serving
- Provides 6.0g of protein per serving
Frequently Asked Questions
How many calories is in upma?
One serving (300g) of upma contains 261 calories.
How much protein is in upma?
One serving (300g) of upma provides 6.0g of protein.
Is upma vegetarian?
Yes, upma is suitable for vegetarian diets.
Is upma vegan?
Yes, upma is completely plant-based and vegan-friendly.
Is upma gluten-free?
Yes, upma is naturally gluten-free.
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Nutrition data sourced from USDA FoodData Central. Track upma and thousands of other foods with the Gram app.