1 serving (150 grams) contains 200 calories, 5.0 grams of protein, 5.0 grams of fat, and 35.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
320.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.0 g | 10% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 480 mg | 20% | |
| Total Carbohydrates | 56.0 g | 20% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 3.2 g | ||
| protein | 8.0 g | 16% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 32.0 mg | 2% | |
| Iron | 1.6 mg | 8% | |
| Potassium | 160.0 mg | 3% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Idly upma
Idly Upma is a popular South Indian dish made by crumbling leftover idlies, a type of steamed rice and lentil cake, and stir-frying them with spices and vegetables. It originates from South Indian cuisine, known for its emphasis on balanced nutritionally dense meals. This dish is typically low in fat and high in complex carbohydrates and plant-based protein, thanks to its base ingredients of rice and urad dal (split black gram). Added vegetables in the dish enhance its vitamin and fiber content, making it a wholesome choice for breakfast or a light meal. Idly Upma is also naturally gluten-free and offers a blend of flavors and textures that cater to both taste and nutrition-conscious eaters.
Health Benefits
- Provides energy through complex carbohydrates in rice, which support sustained blood sugar levels.
- Offers plant-based protein from urad dal to assist in muscle repair and growth.
- Improves digestive health due to dietary fiber from added vegetables and lentils.
- Supports heart health with low levels of saturated fat when prepared using minimal oil.
- Contains essential nutrients like B-vitamins from rice to aid metabolism and energy production.
Dietary Considerations
Selection and Storage
Store leftover idlies in an airtight container in the refrigerator for up to 2 days. Prepare Idly Upma using refrigerated idlies by crumbling them and cooking promptly to ensure freshness and desired texture.
Common Questions About Idly upma Nutrition
What is the nutritional content of Idly Upma?
Idly Upma typically contains around 150-200 calories per serving (1 cup), depending on the amount of oil used. It provides about 3-5 grams of protein, is low in fat if prepared with minimal oil, and contains moderate carbohydrates from the idly base, along with small amounts of fiber if vegetables like onions or carrots are added.
Is Idly Upma suitable for a keto or low-carb diet?
No, Idly Upma is not suitable for a keto or low-carb diet as it is primarily made from idlis, which are high in carbohydrates due to their base of rice and lentils. A single serving can contain 25-30 grams of carbs, making it incompatible with the principles of these diets.
Are there any health benefits or concerns with Idly Upma?
Idly Upma is generally considered a healthy breakfast option as it is light and easy to digest. It provides energy from carbohydrates and can be enriched with fiber and vitamins if prepared with vegetables. However, individuals monitoring their carbohydrate intake or those with gluten sensitivity should be cautious as rice-based dishes may not align with their dietary needs.
What is the recommended portion size for Idly Upma?
A typical serving size for Idly Upma is around 1 cup (200 grams), which provides a balanced amount of energy without excessive calories. Larger portions may increase caloric and carbohydrate intake, so portion control is advised for those on calorie-restricted diets.
How does Idly Upma compare to other South Indian breakfast options?
Idly Upma is lighter and quicker to prepare compared to dosa or stuffed parathas, as it uses leftover idlis. It is less protein-dense than options like sambar and dosa with chutneys, but more versatile since it can be customized with vegetables and spices for added nutrition. It's also lower in fat than deep-fried items like vadas.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
