Upma has 210 kcal per 1 cup, with 5 g protein, 32 g carbohydrates and 7 g fat.
Last updated: October 3, 2026 · Written and fact-checked by the Calorie Cal team.
Upma is low in protein: only 9% of its calories come from protein. Most of its calories (61%) come from carbohydrates.
Calculated with 4 kcal per gram of protein and carbohydrate and 9 kcal per gram of fat, so the total can differ slightly from the listed calories.
Upma is a South Indian breakfast of dry-roasted semolina (rava or sooji) cooked into a thick, savory porridge with a tempering of oil or ghee, mustard seeds, curry leaves and vegetables. One cup comes to about 210 kcal, mostly from the semolina's carbohydrate. Adding more vegetables bulks up the plate for few extra calories, while cashews and extra ghee raise the total.
Also known as: uppittu, rava upma, sooji upma, uppuma, semolina upma
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup | 210 kcal | 5 g | 32 g | 7 g |
| 2 × 1 cup | 420 kcal | 10 g | 64 g | 14 g |
| 3 × 1 cup | 630 kcal | 15 g | 96 g | 21 g |
One serving (1 cup) is 11% of a 2,000 kcal day and 14% of a 1,500 kcal day. It also gives 5 g of protein, which is 5% of a 100 g daily protein target.
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Upma | 1 cup | 210 kcal | 5 g |
| Rajma | 1 cup | 225 kcal | 15 g |
| Sweet Lassi | 250ml | 180 kcal | 6 g |
| Poha | 1 cup | 250 kcal | 5 g |
| Plain Dosa | 1 medium | 168 kcal | 4 g |
| Naan | 1 piece | 262 kcal | 9 g |
| Samosa | 1 piece | 262 kcal | 4 g |
Upma has 210 kcal per 1 cup. That serving also has 5 g protein, 32 g carbohydrates and 7 g fat.
Upma has 5 g of protein per 1 cup, so 9% of its calories come from protein.
No single food makes you gain or lose weight. Your total calories over the day and week do. Upma can fit a weight-loss diet when the portion fits your daily calorie target.
It depends on your age, sex, height, weight and activity level. Most adults need somewhere between 1,600 and 3,000 kcal a day. Use the free calorie calculator to get your personal number.
Nutrition values are typical averages based on USDA FoodData Central and the Indian Food Composition Tables 2017 (ICMR–National Institute of Nutrition), with recipe-based estimates for mixed dishes.
Values are typical averages and vary by recipe, brand and portion size. For packaged foods, check the label. This page is general information, not medical advice.