Calories in Upma
Generic food Breakfast Cereals
Upma contains 87 kcal per 100 g. A typical serving of 1 cup, cooked (170 g) provides about 148 kcal.
Roughly 64% of its calories come from carbohydrates, with 27% from fat and 9% from protein (estimated with general energy factors).
That is more energy than the typical item in grits and other cooked cereals on FoodFactly, where the median is 71 kcal per 100 g across 26 foods.
100 g provides 23% of the Daily Value for iron and 12% of the Daily Value for Vitamin C.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 87 kcal | |
| Total fat C | 2.6 g | 3% |
| Saturated fat C | 0.36 g | 2% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 98 mg | 4% |
| Total carbohydrates C | 13.8 g | 5% |
| Dietary fiber C | 1.3 g | 5% |
| Total sugars C | 1.6 g | |
| Protein C | 2 g | 4% |
| Vitamin A C | 11 µg | 1% |
| Vitamin C C | 11 mg | 12% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.83 mg | 6% |
| Vitamin K C | 5.3 µg | 4% |
| Thiamin (B1) C | 0.075 mg | 6% |
| Riboflavin (B2) C | 0.039 mg | 3% |
| Niacin (B3) C | 0.77 mg | 5% |
| Vitamin B6 C | 0.079 mg | 5% |
| Folate (B9) C | 25 µg | 6% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 6.2 mg | 1% |
| Calcium C | 96 mg | 7% |
| Iron C | 4.1 mg | 23% |
| Magnesium C | 10 mg | 2% |
| Phosphorus C | 29 mg | 2% |
| Potassium C | 111 mg | 2% |
| Zinc C | 0.22 mg | 2% |
| Copper C | 0.056 mg | 6% |
| Selenium C | 3.2 µg | 6% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 9%
- Carbohydrates 64%
- Fat 27%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein2 gin the top quarter of grits and other cooked cereals (median 1.4 g)
- Fiber1.3 gin the top quarter of grits and other cooked cereals (median 0.7 g)
- Sugars1.6 gin the top quarter of grits and other cooked cereals (median 0.15 g)
- Fat2.6 gin the top quarter of grits and other cooked cereals (median 1.8 g)
- Saturated fat0.36 gbelow the median for grits and other cooked cereals (median 0.71 g)
- Sodium98 mgabove the median for grits and other cooked cereals (median 83 mg)
- Protein per 100 kcal2.3 gprotein density, useful for comparing foods with different calorie levels
- Water81 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 1.1 g |
|---|---|
| Polyunsaturated fat C | 1 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.91 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0.003 g |
| SFA 16:0 C | 0.27 g |
| SFA 18:0 C | 0.072 g |
| MUFA 18:1 C | 1 g |
| PUFA 18:3 C | 0.12 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.009 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.021 g |
| MUFA 22:1 C | 0.012 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 118 µg |
|---|---|
| Lycopene C | 459 µg |
| Lutein + zeaxanthin C | 82 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 22 µg |
| Cryptoxanthin, beta C | 7 µg |
Other components (8)
| Water C | 81 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 9 µg |
| Folate, food C | 10 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Grits, instant, made with water, fat added | 85 | 1.4 g | 14.4 g | 2.9 g |
| Grits, instant, made with water, NS as to fat | 85 | 1.4 g | 14.4 g | 2.9 g |
| Grits, NFS | 71 | 1.2 g | 12.2 g | 1.8 g |
| Grits, regular or quick, made with water, NS as to fat | 71 | 1.2 g | 12.2 g | 1.8 g |
| Grits, regular or quick, made with water, fat added | 71 | 1.2 g | 12.2 g | 1.8 g |
| Cornmeal mush, NS as to fat | 71 | 1.1 g | 12.2 g | 1.8 g |
| Cornmeal mush, fat added | 71 | 1.1 g | 12.2 g | 1.8 g |
| Cream of wheat, instant, made with water, fat added | 82 | 1.5 g | 14.1 g | 2.1 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in upma?
100 g of upma has 87 kcal. 1 cup, cooked (170 g): about 148 kcal.
How much protein is in upma?
Upma contains 2 g of protein per 100 g (4% of the 50 g Daily Value), or 3.4 g in 1 cup, cooked (170 g). About 9% of its calories come from protein. Compared with other grits and other cooked cereals, that is among the highest quarter (median 1.4 g).
How many carbs are in upma?
Upma has 13.8 g of total carbohydrates per 100 g, including 1.3 g of fiber and 1.6 g of sugars.
How much fat is in upma?
Upma contains 2.6 g of fat per 100 g, of which 0.36 g is saturated (2% of the Daily Value).
What vitamins and minerals does upma contain?
Per 100 g, the most notable amounts relative to the Daily Value are iron (23% DV) and Vitamin C (12% DV). The full list is in the vitamins and minerals table above.
How much sodium is in upma?
100 g contains 98 mg of sodium, 4% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2709128. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.