South India · Breakfast
Upma
Also called uppittu, rava upma, sooji upma, uppuma, semolina upma
A thick, soft South Indian breakfast of roasted semolina cooked in water with onion, green chilli, ginger and a tempering of mustard, dals and curry leaves, finished with a little ghee and lemon.
The short answer
Upma has about 372 kcal in a regular serving (1 plate, about 270 g), with 9.5 g of protein and 7.3 g of fibre. It rates 3.0/5 (moderate fit) for weight management: it is low in calories for its weight and it is rich in fibre for its calories, but it is low in protein for its calories.
Reviewed by Deepu Oommen on 23 Oct 2026 · How we review
- Calories per serving
- 372 kcal
- 1 plate (about 270 g)
- For weight management
- 3.0 / 5Rated 3 out of 5. Moderate fit for weight management
- Protein and fibre
- 9.5 g · 7.3 g
- per serving
- Brisk walking
- About 1 hr 10 min
- uses similar energy (70 kg adult)
What's in upma?
Raw weights for one serving (1 plate, about 270 g), from the standard recipe
- Rava (semolina), 56 g
- Oil, 10 g
- Urad dal, 1 g
- Chana dal, 2 g
- Peanuts, 6 g
- Cashew nuts, 3 g
- Onion, 13 g
- Green chilli, 2 g
- Ginger, 1 g
- Ghee, 3 g
How is upma made?
Preparation 5 min · Cooking 18 min
- 1Dry roast the rava on medium heat until it smells nutty but has not browned, then set it aside.
- 2Heat oil and splutter mustard and cumin, then fry the urad dal, chana dal and cashews until golden.
- 3Add hing, green chillies, ginger, curry leaves and onion and cook until the onion softens.
- 4Pour in the water with salt and bring it to a rolling boil.
- 5Lower the heat and add the rava in a slow stream, stirring all the time so no lumps form.
- 6Cover and cook on low for a few minutes until the water is absorbed, stir in ghee, rest 5 minutes, and finish with lemon juice.
Upma nutrition
| Nutrient | Per serving (1 plate, about 270 g) | Per 100 g |
|---|---|---|
| Energy | 372 kcal | 138 kcal |
| Protein | 9.5 g | 3.5 g |
| Carbohydrate | 43.7 g | 16.2 g |
| Fat | 17.3 g | 6.4 g |
| Fibre | 7.3 g | 2.7 g |
Calculated from a standard recipe (based on a recipe by Swasthi's Recipes: Upma Recipe (Rava Upma), serves 3) using IFCT 2017 (ICMR-NIN) and USDA FoodData Central values for the raw ingredients, divided by the weight of the cooked dish (813 g for the whole recipe). Salt and dry spices are left out. The regular serving is the average portion in three chefs' recipes: Swasthi's Recipes, Upma Recipe (Rava Upma) 271 g, Hebbar's Kitchen, Upma Recipe (3 ways), canteen-style rava upma 282 g and Archana's Kitchen, Vegetable Rava Upma 248 g. Food composition: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), Hyderabad. How we calculate nutrition facts. Home and restaurant versions vary with the oil, rice and portion used.
Is upma good for weight management?
It rates 3.0/5, a moderate fit, because it is low in calories for its weight and it is rich in fibre for its calories, but it is low in protein for its calories.
- Calories per gram (35% of the rating)1.38 kcal · 77/100
- Protein per 100 kcal (25% of the rating)2.5 g · 25/100
- Fibre per 100 kcal (20% of the rating)2.0 g · 65/100
- Portion (20% of the rating)372 of 400 kcal (breakfast) · 57/100
Each part is scored against fixed limits, then weighted. A higher rating does not mean a food causes weight loss. How the rating works
Lighter ways to have upma
- Add chopped carrot, beans and peas while the water boils for more fibre
- Use one spoon of oil for the tempering and keep ghee to a teaspoon
- Keep to one plate and add a bowl of curd or sambar for protein
- Use broken wheat (dalia) rava in place of semolina for extra fibre
- Skip extra cashews and sugar
Common questions about upma
How many calories are in upma?
About 372 kcal in 1 plate, about 270 g, or 138 kcal per 100 g.
Is upma good for weight management?
It rates 3.0/5, a moderate fit: it is low in calories for its weight and it is rich in fibre for its calories, but it is low in protein for its calories. See the lighter ways to have it on this page.
How much protein is in upma?
About 9.5 g in 1 plate, about 270 g, which is 2.5 g for every 100 kcal.
How much walking uses the energy in upma?
About 1 hr 10 min of brisk walking for a 70 kg adult uses similar energy to one regular serving.
Is upma good for weight management?
Upma is filling, but semolina is low in fibre and protein. A plate of about 270 g gives around 370 kcal here; adding vegetables and sambar improves it.
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Compare it in:Breakfast dishes
Information, not medical advice. Values are estimates for a typical recipe. Found an error? Tell us.