Calories in Upma
Generic food Desayuno Cereales
Upma contains 87 kcal per 100 g. A typical serving of 1 taza, cocinada (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 y otros cereales cocidos 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 Vitamina 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% |
| Vitamina A C | 11 µg | 1% |
| Vitamina C C | 11 mg | 12% |
| Vitamina D C | 0 µg | 0% |
| Vitamina E C | 0,83 mg | 6% |
| Vitamina 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% |
| Vitamina B6 C | 0,079 mg | 5% |
| Folate (B9) C | 25 µg | 6% |
| Vitamina B12 C | 0 µg | 0% |
| Choline C | 6,2 mg | 1% |
| Calcio C | 96 mg | 7% |
| Iron C | 4,1 mg | 23% |
| Magnesio C | 10 mg | 2% |
| Fósforo C | 29 mg | 2% |
| Potasio C | 111 mg | 2% |
| Zinc C | 0,22 mg | 2% |
| Copper C | 0,056 mg | 6% |
| Selenio 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 y otros cereales cocidos (median 1,4 g)
- Fiber1,3 gin the top quarter of grits y otros cereales cocidos (median 0,7 g)
- Sugars1,6 gin the top quarter of grits y otros cereales cocidos (median 0,15 g)
- Fat2,6 gin the top quarter of grits y otros cereales cocidos (median 1,8 g)
- Saturated fat0,36 gbelow the median for grits y otros cereales cocidos (median 0,71 g)
- Sodium98 mgabove the median for grits y otros cereales cocidos (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)
| Grasa monoinsaturada C | 1,1 g |
|---|---|
| Grasa poliinsaturada 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 |
| Ácido linoléico (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)
| Betacaroteno C | 118 µg |
|---|---|
| Lycopene C | 459 µg |
| Lutein + zeaxantina C | 82 µg |
| Retinol C | 0 µg |
| Caroteno, alfa C | 22 µg |
| Cryptoxanthin, beta C | 7 µg |
Other components (8)
| Agua C | 81 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Ácido fólico C | 9 µg |
| Folato, comida C | 10 µg |
| Vitamina E, añadido C | 0 mg |
| Vitamina B-12, añadido C | 0 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Grits, instantánea, hecho con agua, grasa añadida | 85 | 1,4 g | 14,4 g | 2,9 g |
| Grits, instantánea, hecho con agua, 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, regulares o rápidos, hecho con agua, NS as to fat | 71 | 1,2 g | 12,2 g | 1,8 g |
| Grits, regulares o rápidos, hecho con agua, grasa añadida | 71 | 1,2 g | 12,2 g | 1,8 g |
| Musgo de maíz, NS as to fat | 71 | 1,1 g | 12,2 g | 1,8 g |
| Musgo de maíz, grasa añadida | 71 | 1,1 g | 12,2 g | 1,8 g |
| Crema de trigo, instantánea, hecho con agua, grasa añadida | 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 taza, cocinada (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 taza, cocinada (170 g). About 9% of its calories come from protein. Compared with other grits y otros cereales cocidos, 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 Vitamina 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 31 de octubre de 2024. FoodFactly last checked it on 6 de noviembre de 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 31 de octubre de 2024. Imported 6 de noviembre de 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.