Upma calories
per plate, not per 100 g
The short answer
One plate, weighed
224kcal 1 plate — taken as 200 g — has about 224 calories, with 5.0 g protein, 27.2 g carbohydrate and 10.6 g fat. Two come to 448 kcal, three to 672 kcal.
Per 100 g, upma carries 112 kcal आणि 2.5 g protein.
स्रोत·ICMR–NIN dietary guidance for Indians + weighed portions·1 ताट 200 g म्हणून नोंदवले·पुनरावलोकन जुलै 2026
Serving assumed: 1 plate ≈ 200 g — semolina with a standard tempering; restaurant upma with ghee and cashew runs higher. Change the portion and every number below changes with it.
स्रोत·ICMR–NIN dietary guidance for Indians + weighed portions·1 ताट 200 g म्हणून नोंदवले·पुनरावलोकन जुलै 2026
तक्त्यातील ओळीपासून एका प्लेटपर्यंत
- Read the per-100 g row for upma out of the Indian Food Composition Tables 2017 — analysed on Indian samples, so Indian wheat and Indian milk are not swapped for American ones. It gives 112 kcal आणि 2.5 g protein per 100 g.
- Weigh what is actually served. This site enters 1 plate at 200 g (semolina with a standard tempering; restaurant upma with ghee and cashew runs higher). That weight is the number other calorie sites decline to state, and it is where their answers stop being answers.
- Multiply, linearly, and print the working: 112 × 200 ÷ 100 = 224 kcal प्रति प्लेट. कोणताही आकडा वर गोल केलेला, बदललेला किंवा सारखा केलेला नाही — दोन प्लेट म्हणजे एका प्लेटच्या नेमके दुप्पट.
- Reconcile the energy against its own macronutrients with Atwater factors on every build. A row more than 15% away from 4P + 4C + 9F (20% above 6 g of fibre) stops the build rather than shipping.
per plate = per 100 g × serving grams ÷ 100 Upma = 112 kcal × 200 g ÷ 100 = 224 kcal energy check = 4P + 4C + 9F ±15% (±20% if fibre ≥ 6 g)
Upma, entered by the portion
The kitchen ledger: one plate at 200 g, then two, then three. Every row is the row above multiplied — nothing is rounded up or quietly adjusted.
| Portion | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 प्लेट | 200 g | 224 kcal | 5.0 g | 27.2 g | 10.6 g | 5.4 g |
| 2 plates | 400 g | 448 kcal | 10.0 g | 54.4 g | 21.2 g | 10.8 g |
| 3 plates | 600 g | 672 kcal | 15.0 g | 81.6 g | 31.8 g | 16.2 g |
स्रोत·ICMR–NIN dietary guidance for Indians + weighed portions·1 ताट 200 g म्हणून नोंदवले·पुनरावलोकन जुलै 2026
Kept in kilocalories — the "calories" printed on a packet. Carbohydrate is available carbohydrate. Fibre is entered on its own line and is counted in neither the carbohydrate column nor the energy figure.
The 100 g column, kept for the record
Because every other site quotes it, and because you should be able to check our arithmetic against theirs.
| Nutrient | Per 100 g | Per 1 plate (200 g) |
|---|---|---|
| Energy | 112 kcal | 224 kcal |
| Protein | 2.5 g | 5.0 g |
| Carbohydrate (available) | 13.6 g | 27.2 g |
| Fat | 5.3 g | 10.6 g |
| Dietary fibre | 2.7 g | 5.4 g |
स्रोत·IFCT 2017 + published recipe weights·पुनरावलोकन जुलै 2026
What it takes to burn off 1 plate of upma
Minutes of activity for a 70 kg adult to spend 224 kcal, using MET values from the 2024 Adult Compendium of Physical Activities. This is a scale check, not a licence — appetite rises with activity and the two do not cancel neatly.
स्रोत·2024 Adult Compendium of Physical Activities·MET × 3.5 × 70 kg ÷ 200·पुनरावलोकन जुलै 2026
Calculated as MET × 3.5 × 70 kg ÷ 200 kcal per minute. Full working on the method page, and the whole activity dataset at BurnLab.
Where upma sits in an Indian plate
Among the 14 breakfast entries on this site, upma ranks 13th for protein (2.5 g per 100 g) and 11th for energy density (112 kcal per 100 g). The protein leader in the group is moong dal chilla at 8.5 g.
Protein supplies only 9% of its energy, so treat it as an energy food rather than a protein food. Fibre is moderate at 2.7 g per 100 g.
A realistic day matters more than any single dish. If you are building a meal, the thali builder adds several foods and their real servings together in one total.
प्रश्न
How many calories are in 1 plate?
About 224 kcal for 1 plate, taken as 200 g (semolina with a standard tempering; restaurant upma with ghee and cashew runs higher). Two come to roughly 448 kcal and three to 672 kcal. Per 100 g, upma carries 112 kcal.
How much protein is in upma?
2.5 g per 100 g, which works out to 5.0 g in 1 plate. That is 9% of the energy in this food, and ranks 13th of 14 in the breakfast group on this site.
Is upma good for weight loss?
प्रति 100 g मध्ये 112 kcal असल्याने हे तुलनेने हलके आहे, त्यामुळे वाढून घेण्याच्या प्रमाणात थोडी सूट मिळते. प्रथिने कमी आहेत, म्हणून ते एकटे न खाता प्रथिनांच्या एखाद्या पदार्थासोबत खा. कोणताही एक पदार्थ आहार बनवत किंवा बिघडवत नाही; दिवसभराची एकूण बेरीज ठरवते.
Why does this differ from other calorie sites?
Two reasons. First, most sites publish a per-100 g figure from a US database and leave you to guess what a roti or a katori weighs; this page states the serving weight up front. Second, home-cooked Indian food varies enormously with oil and ghee — the figures here assume semolina with a standard tempering; restaurant upma with ghee and cashew runs higher. A restaurant version can be 30 to 60% higher.
Similar foods
Four more from breakfast, and three from elsewhere with a similar energy density.
Where this number comes from
From the composition tables, not re-checked against a named row. This site does not claim a carbohydrate basis for this figure. Either it is a hand-entered composite with no stored ingredient list to derive one from, or the named table row disagrees with what is published here by too much to say which basis the number is on.
Every food on this site carries this label. What each one means, and how many foods sit behind each, is set out on the method page.
Nutrient values are averages for the stated preparation, based on the Indian Food Composition Tables 2017 (ICMR–NIN) and standard recipe analysis. Energy is reconciled against the macronutrients with Atwater factors on every build. General information only — not medical or nutrition advice. Home-cooked Indian food varies enormously with oil, ghee and portion size; every value here is an average for a stated serving, with the assumption shown.
स्रोत·IFCT 2017 + published recipe weights·पुनरावलोकन जुलै 2026
The people behind these sites
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This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.
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