Upma

Moderate nutritional value

South Indian semolina porridge cooked with vegetables and spices.

Upma — photo 1

Upma is a savory South Indian breakfast of dry-roasted semolina cooked in water with onion, green chilies, ginger, curry leaves and vegetables, flavored with mustard seeds fried in oil and ghee. A 250 g plate has about 290 kcal, 8 g protein, 41 g mostly refined carbohydrate and 770 mg sodium. Doubling the vegetables or adding a bowl of sambar makes it more filling.

Macronutrients Distribution

Protein: 3.2g (13.1%)
Fat: 4.3g (17.6%)
Carbs: 17g (69.4%)
Fiber: 1.7g

Basic Nutritional Info

NutrientValueDV
Protein3.2g5.7%
Fat4.3g6.1%
Carbs17g5.7%
Simple Sugars5.95gEstimate
Complex Carbs9.35gEstimate
Fiber1.7g6.8%
Water75g3.0%
Calories1175.2%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
65

Click to view full GI ranking →

Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated1.09g5.5%
Monounsaturated0.98g3.9%
Polyunsaturated1.9g14.6%
Omega-30.57gEstimate
Omega-61.33gEstimate
Trans0.05g2.5%

Antioxidants

Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.

Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.

CompoundAmountUnit
Vitamin C3.8mg
Vitamin E1.11mg
Selenium11.4mcg

Vitamins

VitaminAmountUnitDV
vitamin A59mcg6.6%
vitamin B10.063mg5.3%
vitamin B20.031mg2.4%
vitamin B30.697mg4.4%
vitamin B60.048mg2.8%
vitamin B920.3mcg5.1%
vitamin B120mcg0.0%
vitamin C3.8mg4.2%
vitamin D0 (0 IU)mcg0.0%
vitamin E1.11mg7.4%
vitamin K7.35mcg6.1%

Minerals

MineralAmountUnitDV
calcium15.2mg1.5%
iron0.522mg2.9%
magnesium17.1mg4.3%
phosphorus42.9mg6.1%
potassium112mg4.3%
sodium309mg13.4%
zinc0.349mg3.2%
copper0.075mg8.3%
manganese0.227mg9.9%
selenium11.4mcg20.7%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine 68mg9.7%84%
Isoleucine 124mg8.9%81%
Leucine 214mg7.8%69%
Lysine limiting102mg4.9%42%
Methionine 124mg11.8%106%
Phenylalanine 232mg13.3%111%
Threonine 101mg9.6%80%
Tryptophan 38mg13.6%113%
Valine 138mg7.6%68%

Compare with other products

Values per 100 g

Add products above to see a side-by-side comparison.

Allergens

GlutenDairy

Share this product

Breakfast Difficulty: Easy Servings: 4 Total: 30 min

Ingredients

  • Semolina (rava/sooji) 180 g
  • Vegetable oil 2 tbsp
  • Ghee 1 tbsp
  • Mustard seeds 1 tsp
  • Urad dal and chana dal 1 tsp + 1 tbsp
  • Onion, finely chopped 1 medium (120 g)
  • Green chilies, ginger and curry leaves 2 chilies, 10 g ginger, 1 sprig
  • Mixed vegetables (carrot, green peas, green beans), finely diced 150 g
  • Water 600 ml
  • Salt 1 1/4 tsp (8 g)
  • Lemon juice 1 tbsp
  • Fresh cilantro, chopped 10 g
Prep
10 min
Cook
20 min

Instructions

  1. 1

    Dry-roast the semolina in a wide pan over medium-low heat for 5 to 6 minutes, stirring, until it smells toasty but is still pale; transfer to a plate.

  2. 2

    Heat the oil and ghee in the same pan, add the mustard seeds and, when they pop, the urad and chana dal; fry for 1 minute until golden.

  3. 3

    Add the green chilies, ginger and curry leaves, then the onion, and cook for 3 to 4 minutes until the onion is soft.

  4. 4

    Add the vegetables and cook for 3 minutes, then pour in the water with the salt and bring to a boil.

  5. 5

    Lower the heat and add the semolina in a thin stream, stirring constantly so no lumps form.

  6. 6

    Cover and cook on low heat for 3 to 4 minutes until the water is absorbed and the semolina is soft and fluffy.

  7. 7

    Turn off the heat, stir in the lemon juice and cilantro and serve hot.