Upma nutrition
Upma has approximately 5g protein, 200 calories, 30g carbs, and 7g fat per 1 bowl (200g). The estimated cost is ₹20, which works out to 2.5g protein per ₹10.
About the same protein as 1 bowl of Curd (5g).
How much protein in 1 bowl of Upma?
1 bowl of Upma gives about 5g protein and 200 calories, with 30g carbs and 7g fat. 100g of Upma comes to 2.5g protein and 100 calories.
| Quantity | Protein | Calories | Carbs | Fat | Est. cost |
|---|---|---|---|---|---|
| Half a bowl of Upma | 2.5g | 100 | 15g | 3.5g | ₹10 |
| 1 bowl of Upma | 5g | 200 | 30g | 7g | ₹20 |
| 2 bowls of Upma | 10g | 400 | 60g | 14g | ₹40 |
| 100g of Upma | 2.5g | 100 | 15g | 3.5g | ₹10 |
Every row is scaled from the 1 bowl (200g) serving in our database. The 100 g row uses the 200 g serving weight.
Is Upma good for protein?
Upma gives 5g protein for 200 calories. That makes it a light protein option compared with many Indian meals. Use it with the full database when you want to compare protein, calories, cost, and serving size across common foods like dal, paneer, eggs, chicken, idli, dosa, rice, and curd.
Meal swaps for better macros
- Oats Upma: +3g protein, +4g fiber. Replace rava with oats for a fiber-protein boost
Upma questions
How much protein is in Upma?
One serving, 1 bowl (200g), has about 5g of protein, 200 calories, 30g of carbs and 7g of fat.
How many calories are in Upma?
About 200 calories in one serving, 1 bowl (200g). Roughly 10% of those calories come from protein, 59% from carbs and 31% from fat.
Is Upma good for muscle gain?
Not on its own. Upma has only 5g of protein per serving, so treat it as an energy source and add paneer, soya chunks or a bowl of curd to the same meal.
Is Upma good for weight loss?
Yes, in normal portions. At 200 calories per serving it is a fairly light choice, though it adds little protein (5g). Fat loss depends on your total daily calories.
Is Upma a cheap source of protein?
Not especially. At an estimated ₹20 per serving, Upma gives about 2.5g of protein per ₹10. That ranks 57 out of 87 foods in our Indian food database for protein value.
Related Indian foods
Want to compare this with 80+ Indian foods by protein, calories, cost, veg/non-veg filters, and region?
Open the Food DatabaseNutrition data last verified . Values are practical estimates for standard servings, adapted from the Indian Food Composition Tables 2017 (IFCT 2017, NIN Hyderabad), USDA references and common Indian home or restaurant portions. Costs are typical Indian retail prices. Real numbers vary with oil, ghee, portion and recipe. How we estimate.