How many calories is Upma?

1 bowl (385g) of Upma has 335 calories.

How much protein is in Upma?

1 bowl (385g) of Upma has 8 grams of protein.

How many calories are in 100g of Upma?

100g of Upma has 87 calories and 2 grams of protein.

What is a standard serving for Upma?

A standard serving of Upma is 1 bowl (385g), which has 335 calories and 8 grams of protein.

How do I estimate my portion of Upma?

The easiest way is to estimate the main calorie drivers separately: semolina volume, oil or ghee used, cashew garnish and vegetable mix. If you don't know how much Upma you ate, or whether you had a bowl, serving, plate or cup, download Welling and it will help estimate the portion for you.

Upma

Generic

1 bowl (385g) of Upma contains 335 calories and 8 grams of protein

Amount

Serving

Other servings:

335 calories

per 1 bowl (385g)

Protein 8g

Carbs View in app

Fat View in app

Log with Welling

See the full macros for Upma in the Welling app.

Nutrition Facts for 1 bowl (385g) of Upma

Nutrition per serving of Upma. Values other than calories and protein are available in the Welling app.
Calories	335 kcal
Protein	8g
Fat	View in app
Carbs	View in app
Fiber	View in app
Sugar	View in app
Sodium	View in app

Macro Ratio for Upma

See how protein, carb and fat are split for this food in the app.

View in app

Foods Related to Upma

Healthier Alternatives for Upma

Congee Generic 137 kcal 1 bowl

Frequently Asked Questions

How many calories is Upma?: 1 bowl (385g) of Upma has 335 calories.
How much protein is in Upma?: 1 bowl (385g) of Upma has 8 grams of protein.
How many calories are in 100g of Upma?: 100g of Upma has 87 calories and 2 grams of protein.
What is a standard serving for Upma?: A standard serving of Upma is 1 bowl (385g), which has 335 calories and 8 grams of protein.
How do I estimate my portion of Upma?: The easiest way is to estimate the main calorie drivers separately: semolina volume, oil or ghee used, cashew garnish and vegetable mix. If you don't know how much Upma you ate, or whether you had a bowl, serving, plate or cup, download Welling and it will help estimate the portion for you.

Sources and methodology

Nutrition values are reviewed and compiled from published food composition data, the sources listed below, and Welling’s own nutrition database. Values are based on common serving sizes and may vary by portion size, ingredients, cooking method, and restaurant preparation.

References

USDA FoodData Central (opens in a new tab) US Department of Agriculture
EFSA food composition data (opens in a new tab) European Food Safety Authority
Energy and Nutrient Composition of Food (SG FoodID) (opens in a new tab) Health Promotion Board, Singapore
Nutrient Information Inquiry System (opens in a new tab) Centre for Food Safety, Hong Kong
MenuStat (opens in a new tab) Restaurant menu nutrition data, NYC Department of Health and Mental Hygiene
Welling food database Welling's own food and serving size data

Last updated: September 10, 2026