Calories and protein in upma
One serving is 1 plate. Vegetarian, with no dairy in this recipe.
248kcal
6 gprotein
41 gcarbs
7 gfat
- Upma gives 2.3 g protein per 100 kcal, which makes it mostly an energy food, not a protein source.
- Reaching 25 g protein from upma alone takes 5 servings, so pair it with a protein-rich dish.
By portion
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| ½ plate | 124 | 3 g | 21 g | 3 g |
| 1 plate | 248 | 6 g | 41 g | 7 g |
| 1½ plate | 371 | 9 g | 62 g | 10 g |
What is in one serving
| Ingredient | Amount | kcal | Protein |
|---|---|---|---|
| Semolina (rava), raw | 50 g | 174 | 5 g |
| Onion | 15 g | 6 | 0 g |
| Mixed vegetables | 30 g | 14 | 1 g |
| Cooking oil | 6 g | 54 | 0 g |
Home recipes vary, most of all in oil and ghee. Change the amounts in the app and the numbers follow.
Higher-protein picks in breakfast and snacks
- Sprouts salad152 kcal · 10 g protein · 1 katori · 120 g
- Moong dal chilla218 kcal · 12 g protein · 2 chilla
- Chana chaat192 kcal · 9 g protein · 1 katori · 150 g
More breakfast and snacks
- Poha274 kcal · 6 g protein · 1 plate
- Idli184 kcal · 6 g protein · 2 idli
- Plain dosa271 kcal · 8 g protein · 1 dosa
- Masala dosa368 kcal · 9 g protein · 1 dosa
- Besan chilla239 kcal · 11 g protein · 2 chilla
- Oats with milk268 kcal · 12 g protein · 1 bowl
- Veg sandwich179 kcal · 5 g protein · 1 sandwich
- Paneer sandwich274 kcal · 12 g protein · 1 sandwich
- Peanut butter toast219 kcal · 9 g protein · 2 slices
- Samosa253 kcal · 4 g protein · 1 samosa
- Onion pakora304 kcal · 9 g protein · 1 plate · 6 pieces
Log it in seconds
Say “2 roti, 1 katori dal” in English or Hindi and PeakX logs the calories and protein. Stuck at the gym? The free 2-minute plateau check tells you what to change.
Take the plateau checkEstimated from IFCT 2017 (National Institute of Nutrition) values, rounded, and not yet reviewed by the PeakX nutrition team. For guidance, not medical advice. Updated 2026-10-29.