Are you curious about the nutritional content of your favourite breakfast dish, upma? How do you make it even healthier? Upma is a quick and easy South Indian breakfast dish delicately prepared with rava or sooji, which is semolina. The nutritional value of upma offers healthy carbohydrates, high fibre, and protein and can be made more nutritious by adding food rich in antioxidants, vitamins, minerals and healthy fats. Nowadays, to avoid gluten, people have also started making oats upma, quinoa upma, millet upma, etc. It is also suggested that diced vegetables like carrots, green peas, and bell peppers be added to increase the nutritional value of upma in grams.
This blog offers the nutritional value of upma per 100 grams and tips for creating a healthier version. So, let’s explore how to maximise the benefits of Rava Upma while enjoying its delicious taste.
Table Of Contents
1. Is Rava Upma Rich In Protein? Nutritional Value Of Upma
2. What Does Upma Contain? Instructions To Make Upma
3. Is Upma Good For Health?
4. Which Upma Is Good For Weight Loss?
5. Dietitian’s Recommendation
6. The Final Say
7. FAQs
8. References
Is Rava Upma Rich In Protein? Nutritional Value Of Upma
While upma provides a balanced meal with carbohydrates and fats, its protein content is relatively low. Consider incorporating protein-rich ingredients like lentils, chickpeas, or paneer to enhance the protein profile. Also, swapping refined semolina for protein-packed grains like quinoa or oats can significantly boost the nutritional value.
A typical serving of rava upma offers nearly 150-200 calories, with carbohydrates as the primary macronutrient. While it contains a modest amount of protein and fat, the specific nutritional content can fluctuate based on the ingredients and cooking methods. To optimise the health benefits of upma, prioritise using minimal oil and incorporating a variety of vegetables.
Note these nutritional values of Upma per 100g serving:
Nutrient | Amount |
Calories | 149 gm |
Carbohydrates | 23.7 gm |
Protein | 4 gm |
Fats | 4.5 gm |
Fibre | 2 gm |
Glycemic load | 14.82 |
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What Does Upma Contain? Instructions To Make Upma
Upma is a beloved South Indian breakfast or snack consisting of roasted semolina cooked with a blend of aromatic spices, vegetables, and a tempering of mustard seeds and curry leaves. Its simplicity and diversity make it a popular choice for a quick and satisfying meal. Upma can be customised with various ingredients, allowing endless flavour combinations and nutritional profiles.
Consider this Upma recipe for the maximum nutritional benefits it can give:
1. Ingredients For 1 Bowl Upma
Take these ingredients to make the best Upma for health benefits:
- Semolina (Rava/Sooji): 1 cup
- Oil or Ghee: 2 tablespoons
- Mustard Seeds: 1 teaspoon
- Cumin Seeds: 1 teaspoon
- Green Chilies: 2, finely chopped (adjust to taste)
- Ginger: 1 teaspoon, finely grated
- Onion: 1 medium, finely chopped
- Carrot: 1 medium, diced
- Green Peas: 1/2 cup (frozen)
- Turmeric Powder: 1/2 teaspoon
- Salt: To taste
- Water: 2 cups
- Curry Leaves: A few
- Fresh Coriander Leaves: For garnish
- Lemon Juice: 1 tablespoon (optional)
- Grated Coconut: 2 tablespoons (optional)
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2. Instructions To Make Upma
Follow these instructions to make Upma for reference:
1. Roast The Semolina
Add the semolina to the pan and continuously stir until it is roasted. It is cooked until it is very pale golden and has a slightly warm fragrance. Once this is done, it should then be set aside.
2. Prepare The Tempering
- Add the mustard seeds to another pan and wait until they splutter and turn red.
- Subsequently, add cumin seeds, curry leaves, green chilli, and ginger that have been chopped into small pieces. Stir fry for approximately one minute just to get the aroma.
3. Cook The Vegetables
- Add chopped onions and then fry until they are tender and become light pink.
- Subsequently, add other vegetables and fry until the veggies start to cook and get slightly tender.
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4. Add The Spices
After that, pour turmeric powder (as per preference) and salt into it. Stir it well so it is evenly seasoned throughout the pot.
5. Combine Semolina And Water
- Add the water and let it come to a boil.
- Slowly add the roasted semolina into the mixture while continually mixing it to prevent the formation of lumps.
6. Cook The Upma
- Reduce the heat of the stove and put the lid on the pan.
- Cook this for about 5-7 minutes or until the semolina has softened to soak up the water and the mixture is quite thick, like a porridge.
7. Finish And Serve
- Add a few more curry leaves and chopped coriander on top. However, if desired, you can also mix some chopped coconut.
- If you wish, pour in some lemon juice to add a little zest to the drink.
- To be more authentic, have hot, comforting upma with a coriander or coconut chutney pinch.
Plus, upma is highly customisable; try to make it healthy in the following ways:
- Increase its protein content by adding legumes, nuts, and seeds or by serving it with curd.
- opt for whole grains like oats, millets, quinoa, etc, instead of Rava to improve the fibre content and nutritive value.
- By adding more varied varieties of vegetables, we can improve the mineral and vitamin content of the recipe.
- Do not add much oil or ghee to the preparations; hence, these ingredients can be reduced to a minimum.
Also Read: Here Are 10 Wholesome & Healthy Snacks For Kids To Enjoy Any Time!
Is Upma Good For Health?
Upma can be a great choice for a healthy meal, especially when you use nutritious ingredients. Note these major health benefits of Upma:
1. Balances Energy Level
Upma's combination of complex carbohydrates from semolina, protein from optional additions like lentils or nuts, and healthy fats from ghee or coconut oil provides a sustained energy release. The fibre content contributes to satiety, preventing energy crashes and keeping you fueled for longer.
2. Offers Anti-inflammatory Effects
Incorporating turmeric, a potent anti-inflammatory spice, into your upma recipe can help reduce inflammation in the body. Chronic inflammation heightens various health issues, and anti-inflammatory foods like turmeric can support overall well-being.
3. Gives Antioxidant Benefits
Including colourful vegetables in upma provides a rich source of antioxidants, like required vitamins C and E. These compounds help protect your group cells from damage caused by harmful radicals, reducing chronic diseases plus promoting overall health.
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Which Upma Is Good For Weight Loss?
While traditional rava upma is a delicious breakfast option, its higher calorie and lower fibre content might be better for weight loss. However, with a few modifications, upma can become a weight-loss-friendly meal.
1. Millet Upma
Replacing refined rava with millets, such as jowar or ragi, can significantly enhance the nutritional profile of upma. Millets are rich in fibre, protein, and essential vitamins and minerals. The high fibre content promotes satiety, preventing overeating and aiding weight loss.
2. Quinoa Upma
Quinoa, a complete protein source, can be a game-changer when incorporated into upma. Its high protein content helps boost metabolism and reduce cravings, making it the best choice for weight management. Quinoa upma provides a satisfying and filling meal that supports weight loss goals.
3. Oats Upma
Oats are renowned for their high fibre content, which aids digestion, promotes satiety, and helps regulate blood sugar levels. Substituting rava with oats in upma can create a low-calorie, high-fibre meal that keeps you full for longer, reducing overall calorie intake.
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Dietitian’s Recommendation
I recommend Upma for a wholesome meal, especially when you load it up with colourful veggies and keep the oil to a minimum. To make your upma even more nutritious, pair it with a protein boost like a boiled egg, a small serving of yoghurt, or a handful of roasted nuts. These additions help keep you fuller for longer and support your muscle health.
For an extra fibre kick, add a side of fresh salad or steamed greens, which will aid digestion and keep you feeling satisfied. Do not forget to finish off your meal with something refreshing, like a juicy orange or a handful of berries, to give you that extra dose of antioxidants.
By combining upma with these healthy sides, you are not just enjoying a tasty dish but creating a well-rounded, nourishing meal that is good for your body and soul.
Dt. Aditi Upadhyay
The Final Say
Therefore, upma is not just a delicious dish; it’s a wholesome, comforting option that can easily fit into a healthy lifestyle. The nutritional value of upma starts with semolina, which gives you the energy-boosting carbs you need, along with a touch of protein and fibre. But the magic happens when you mix in colourful vegetables, fragrant spices, and fresh herbs, turning upma into a bowl full of vitamins, minerals, and antioxidants. Also, if you want to lose weight, you can tweak your upma to make it even healthier and toss in some nuts or legumes for an extra protein punch.
FAQs
1. Can I increase calories in upma with vegetables?
While vegetables are essential nutrients, they typically contribute minimal calories to upma. To significantly boost the caloric content, consider incorporating protein-rich ingredients or increasing the amount of healthy fats used in cooking.
2. Is Upma healthy during pregnancy?
Upma can be a nutritious option during pregnancy when prepared with various vegetables and healthy fats. However, it's recommended to maintain a balanced diet and consult your dietitian for personalised dietary advice.
3. Can I take 250 grams of upma calories for weight loss?
The suitability of consuming 250 grams of upma for weight loss depends on essential factors and overall calorie intake. While upma is generally low in calories, portion control and considering the entire day's nutritional needs are essential.
4. How much is upma protein per 100g?
The protein content in upma varies, but it typically ranges from nearly 4 to 6 grams per 100 grams. Consider adding protein-rich ingredients like lentils or chickpeas to enhance the protein content.
5. How much are upma carbs per 100g?
Upma is primarily composed of carbohydrates, with approximately 20 to 25 grams per 100 grams. The exact carbohydrate content can fluctuate based on the ingredients used.
6. How many calories are there in 1 big bowl of Upma?
The calorie count of a bowl of upma can vary significantly depending on the ingredients, serving size, and cooking method. Generally, a standard serving contains around 200 to 250 calories.
References
- Upma Recipe - Swasthi's Recipes (indianhealthyrecipes.com)
- Carbs in Upma (Indian breakfast dish) | Carb Manager
- Calories in Vegetable Upma (nutritionix.com)
- Upma Calories, Nutrition Facts & Health Benefits (clearcals.com)
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