Upma calories
per plate, not per 100 g
224 kcal 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 and 2.5 g protein.
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.
Upma calories by portion
The whole point of this site: an Indian portion, not a laboratory 100 g. Everything below scales linearly from the 200 g serving.
| Portion | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 plate | 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 |
Figures in kilocalories — the "calories" on a food label. Carbohydrate is available carbohydrate; fibre is listed separately and is included in neither the carbohydrate column nor the energy figure.
Full nutrition per 100 g
| 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 |
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.
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 14th 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.
Questions
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 14th of 14 in the breakfast group on this site.
Is upma good for weight loss?
At 112 kcal per 100 g it is on the lighter side, so portion size is forgiving. Protein is low, so eat it alongside a protein source rather than on its own. No single food makes or breaks a diet; the total for the day does.
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.
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.