Full Breakdown
| Amount | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|
| 1 plate (236 g) | 345 kcal | 11.1 g | 38.9 g | 15.6 g | 9.9 g |
| 2 plates (471 g) | 690 kcal | 22.2 g | 77.8 g | 31.2 g | 19.8 g |
| 100 g | 147 kcal | 4.7 g | 16.5 g | 6.6 g | 4.2 g |
Protein, Carbs and Fat in Vegetable upma
One serving of vegetable upma (1 plate, about 236 g) has about 11.1 g of protein. 100 g has about 4.7 g.
- Carbs 46%
- Fat 41%
- Protein 13%
About 46% of the calories in vegetable upma come from carbohydrate, 41% from fat and 13% from protein. One serving is about 17% of a 2,000 kcal day. 2,000 kcal is the reference day used on Indian food labels; your own needs depend on your age, size and activity.
How Vegetable upma Compares
| Dish | Per serving | Per 100 g | Protein per 100 g |
|---|---|---|---|
| Vegetable upma | 345 kcal per 1 plate | 147 kcal | 4.7 g |
| Bread upma | 138 kcal per 1 bowl | 130 kcal | 2.8 g |
| Rava upma | 157 kcal per 1 bowl | 148 kcal | 3.3 g |
| Rice upma | 161 kcal per 1 bowl | 151 kcal | 2.6 g |
| Semiya upma | 158 kcal per 1 bowl | 149 kcal | 3.1 g |
| Vegetables stir fry | 120 kcal per 1 small bowl | 31 kcal | 1 g |
Common Questions
How many calories are in vegetable upma?
One serving of vegetable upma (1 plate, about 236 g) has about 345 calories and 11.1 g of protein. 100 g has about 147 calories and 4.7 g of protein.
How much protein is in vegetable upma?
One serving of vegetable upma (1 plate, about 236 g) has about 11.1 g of protein. 100 g has about 4.7 g.
How many carbs and how much fat are in vegetable upma?
One serving of vegetable upma (1 plate, about 236 g) has about 38.9 g of carbohydrate, 15.6 g of fat and 9.9 g of fibre.
How many calories are in 2 plates of vegetable upma?
Two servings of vegetable upma (2 plates, about 471 g) have about 690 calories and 22.2 g of protein.
Where do the calories in vegetable upma come from?
About 46% of the calories in vegetable upma come from carbohydrate, 41% from fat and 13% from protein. One serving is about 17% of a 2,000 kcal day.
Which has more calories, vegetable upma or bread upma?
Per 100 g, vegetable upma has about 147 calories and bread upma has about 130, so vegetable upma has more.
Good to Know
Source: Indian Nutrient Databank (INDB), recipe “Vegetable upma” (BFP043), based on ICMR-NIN's Indian Food Composition Tables. Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM. Development of an Indian Food Composition Database. Current Developments in Nutrition, 2024 (paper, CC BY 4.0). INDB works out each recipe from its raw ingredients, so weights are before cooking: a cooked piece can weigh less for the same calories. Home-cooked versions vary with the recipe, the oil or ghee used and the portion size. This is general nutrition information, not medical advice.
