Per 1 katori (150g)
230kcal
Protein
5g
9% of energy
Carbs
32g
56% of energy
Fat
9g
35% of energy
Indian food · breakfast items
Upma
- Serving
- 1 katori · 150g
- Macro lead
- Carb-forward
- Region
- south
- Fiber / serving
- 2 g
Macros
Per-100g values are scaled from the serving weight in our food database.
| Nutrient | Per serving (150g) | Per 100g |
|---|---|---|
| Calories | 230 kcal | 153 kcal |
| Protein | 5 g | 3.3 g |
| Carbs | 32 g | 21.3 g |
| Fat | 9 g | 6 g |
| Fiber | 2 g | 1.3 g |
How Indian lifters use Upma
Traditional Indian breakfasts (poha, upma, paratha) run high on carbs and low on protein. Add 2 eggs, curd, or a whey scoop or your morning macros will be sideways. Carb-forward — use it around training, dial it back on rest days if you're cutting. The dish is most common in south kitchens, but works anywhere in India — the ingredients are pantry-standard.
Where it fits in your day
Best consumed pre and post workout when insulin sensitivity is highest. On rest days, keep the portion smaller and pair with protein and fibre to slow the glycemic response.
Cost & convenience
Low protein density (3.3g/100g). Treat it as a carb, fat, or micronutrient food — not a protein anchor. Cost-per-gram of protein is high here; don't rely on it to hit your daily target.
Common myth
"Traditional Indian breakfast is healthy" — it's usually low-protein and high-refined-carb. Add eggs, curd, or whey to make it lifter-friendly.
Swaps & pairings
Similar breakfast items
Idli 58 kcal · 2g protein per servingPlain Dosa 170 kcal · 4g protein per servingMasala Dosa 290 kcal · 6g protein per servingRava Dosa 220 kcal · 4g protein per servingUttapam 190 kcal · 5g protein per servingMedu Vada 140 kcal · 4g protein per serving
Build a plate around Upma
Plans that fit
Meal plans that use Upma
Muscle Gain ideas — Vegetarian
Goal × diet day of food ideas
Fat Loss ideas — Non-Veg
Goal × diet day of food ideas
~2500 kcal Budget — College Student
Example day on low-cost staples
Train while you eat this
Frequently asked
Is Upma good for weight loss?
Yes if it fits your calorie budget — no food causes or prevents weight loss on its own. One 1 katori costs you 230 kcal; slot it into a daily deficit and it works fine.
How much Upma should I eat per day?
Depends on your goal and total calorie target. A lifter cutting on 1800–2000 kcal typically uses 1–2 servings; someone bulking on 2800+ can comfortably fit 3+. Weigh, don't eyeball.
Is Upma high in protein?
Not really — 3.3g per 100g. Treat it as a carb source and pair it with a dedicated protein anchor.
Can I eat Upma pre or post workout?
Yes — carb-forward foods like this one are ideal 60–90 minutes before and immediately after training.
Fit this into your daily targets
bodyBot builds your Indian meal plan around your goal and weight, using this same food database.