Upma
150 calories per 1 cup, cooked (170 g), from USDA FoodData Central.
Nutrition facts
- Per 1 cup, cooked (170 g)% Daily Value
- Calories150 kcal
- Total Fat4.5 g6%
- Saturated Fat0.5 g3%
- Trans Fat—
- Cholesterol0 mg0%
- Sodium170 mg7%
- Total Carbohydrate23 g9%
- Dietary Fiber2 g8%
- Total Sugars3 g
- Added Sugars—
- Protein3 g
- Vitamin D0 mcg0%
- Calcium160 mg15%
- Iron6.9 mg40%
- Potassium190 mg4%
- Monounsaturated fat2 g
- Polyunsaturated fat2 g
- Vitamin A20 mcg RAE2%
- Vitamin C19 mg20%
- Vitamin E1.4 mg10%
- Vitamin K9 mcg8%
- Thiamin0.13 mg10%
- Riboflavin0.07 mg6%
- Vitamin B60.13 mg8%
- Folate45 mcg DFE10%
- Vitamin B120 mcg0%
- Phosphorus50 mg4%
- Magnesium15 mg4%
- Zinc0.4 mg4%
- Selenium5 mcg10%
- Copper0.1 mg10%
- Choline10 mg2%
%DV for adults and children 4 and older.
Show the mathHide the math
- Calories148 kcal → 150 kcal · nearest 10 kcal
- Total Fat4.49 g → 4.5 g · nearest 0.5 g
- Saturated Fat0.612 g → 0.5 g · nearest 0.5 g
- Cholesterol0 mg → 0 mg · shown as 0
- Sodium167 mg → 170 mg · nearest 10 mg
- Total Carbohydrate23.5 g → 23 g · nearest 1 g
- Dietary Fiber2.21 g → 2 g · nearest 1 g
- Total Sugars2.74 g → 3 g · nearest 1 g
- Protein3.37 g → 3 g · nearest 1 g
- Vitamin D0 mcg → 0 mcg · nearest 0.01 mcg (FDA guidance)
- Calcium163 mg → 160 mg · nearest 10 mg (FDA guidance)
- Iron6.9 mg → 6.9 mg · nearest 0.1 mg (FDA guidance)
- Potassium189 mg → 190 mg · nearest 10 mg (FDA guidance)
USDA's value for this serving, then what a label prints. Where these numbers come from
Using Upma in a recipe?
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Get the full FDA labelWhere the calories come from
- Protein9% of calories
- Fat27% of calories
- Carbohydrate63% of calories
Questions about Upma
How many calories are in Upma?
Upma has 150 calories per 1 cup, cooked (170 g) and 90 per 100 g, as a Nutrition Facts label rounds them.
How much protein is in Upma?
Upma has 3 g of protein per 1 cup, cooked (170 g) and 2 g per 100 g.
What does %DV mean here?
% Daily Value is the share of FDA's Daily Value in one serving, for adults and children 4 and older. Amounts and percentages are rounded the way a Nutrition Facts label rounds them. Protein shows no %DV: a label needs a protein quality score for it.
Where does this data come from?
- Nutrient values: USDA FoodData Central, Food and Nutrient Database for Dietary Studies (FNDDS), released 2024-10-31, FDC ID 2709128.
- Daily Values and label rounding: FDA, 21 CFR 101.9, as of 2026-02-12.
- Rounding of each amount: 21 CFR 101.9(c).
- %DV: 21 CFR 101.9(d)(7)(ii).
More grits and other cooked cereals
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