Upma — USDA FoodData Central nutrition facts (per 100g)

| Nutrient | Amount per 100g |
| --- | --- |
| Alcohol, ethyl | 0 g |
| Caffeine | 0 mg |
| Calcium, Ca | 96 mg |
| Carbohydrate, by difference | 13.8 g |
| Carotene, alpha | 22 µg |
| Carotene, beta | 118 µg |
| Cholesterol | 0 mg |
| Choline, total | 6.2 mg |
| Copper, Cu | 0.056 mg |
| Cryptoxanthin, beta | 7 µg |
| Energy | 87 kcal |
| Fatty acids, total monounsaturated | 1.05 g |
| Fatty acids, total polyunsaturated | 1.03 g |
| Fatty acids, total saturated | 0.36 g |
| Fiber, total dietary | 1.3 g |
| Folate, DFE | 25 µg |
| Folate, food | 10 µg |
| Folate, total | 19 µg |
| Folic acid | 9 µg |
| Iron, Fe | 4.06 mg |
| Lutein + zeaxanthin | 82 µg |
| Lycopene | 459 µg |
| Magnesium, Mg | 10 mg |
| MUFA 16:1 | 0.009 g |
| MUFA 18:1 | 1 g |
| MUFA 20:1 | 0.021 g |
| MUFA 22:1 | 0.012 g |
| Niacin | 0.767 mg |
| Phosphorus, P | 29 mg |
| Potassium, K | 111 mg |
| Protein | 1.98 g |
| PUFA 18:2 | 0.907 g |
| PUFA 18:3 | 0.121 g |
| PUFA 18:4 | 0 g |
| PUFA 20:4 | 0 g |
| PUFA 20:5 n-3 (EPA) | 0 g |
| PUFA 22:5 n-3 (DPA) | 0 g |
| PUFA 22:6 n-3 (DHA) | 0 g |
| Retinol | 0 µg |
| Riboflavin | 0.039 mg |
| Selenium, Se | 3.2 µg |
| SFA 10:0 | 0 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0.003 g |
| SFA 16:0 | 0.265 g |
| SFA 18:0 | 0.072 g |
| SFA 4:0 | 0 g |
| SFA 6:0 | 0 g |
| SFA 8:0 | 0 g |
| Sodium, Na | 98 mg |
| Theobromine | 0 mg |
| Thiamin | 0.075 mg |
| Total lipid (fat) | 2.64 g |
| Total Sugars | 1.61 g |
| Vitamin A, RAE | 11 µg |
| Vitamin B-12 | 0 µg |
| Vitamin B-12, added | 0 µg |
| Vitamin B-6 | 0.079 mg |
| Vitamin C, total ascorbic acid | 11 mg |
| Vitamin D (D2 + D3) | 0 µg |
| Vitamin E (alpha-tocopherol) | 0.83 mg |
| Vitamin E, added | 0 mg |
| Vitamin K (phylloquinone) | 5.3 µg |
| Water | 81 g |
| Zinc, Zn | 0.22 mg |

Values are raw as published by USDA at the 100g basis — not rounded per 21 CFR 101.9(c) label-declaration rules, and 100g is USDA's publication basis, not a serving size any US nutrition label declares against.

Source: USDA FoodData Central, FDC ID 2709128, usda_fndds (released 2024-10-31). https://bettermenu.live/tools/ingredient-search/us/foods/upma-2709128/