Millet upma

Breakfast

Item Rating: 73/100

1 serving (150 grams) contains 200 calories, 5.0 grams of protein, 5.0 grams of fat, and 35.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		317.5
% Daily Value*
Total Fat		7.9 g	10%
	Saturated Fat	1.6 g	8%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		476.2 mg	20%
Total Carbohydrates		55.6 g	20%
	Dietary Fiber	6.3 g	22%
	Sugars	3.2 g
protein		7.9 g	15%
Vitamin D		0 mcg	0%
Calcium		63.5 mg	4%
Iron		2.4 mg	13%
Potassium		238.1 mg	5%

* 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

🍯 Low sugar

Source of Calories

Fat: 71 cal (21.9%)

Protein: 31 cal (9.7%)

Carbs: 222 cal (68.4%)

About Millet upma

Millet Upma is a wholesome, savory dish originating from South India that is typically made using millets such as foxtail, pearl, or finger millet, combined with vegetables and spices. Millets are ancient grains known for their high nutritional value and adaptability to various diets. This breakfast or light meal alternative boasts a low glycemic index and is naturally gluten-free. Millets are rich in dietary fiber, magnesium, and B vitamins, while the addition of vegetables like carrots, peas, and beans enhances its vitamin and mineral content. Millet Upma is also high in complex carbohydrates, providing sustained energy release, and is a heart-healthy option for individuals seeking alternatives to refined grains like semolina or rice.

Health Benefits

• Aids in weight management due to its high dietary fiber content, which promotes satiety.
• Supports cardiovascular health as millets are a good source of magnesium, a mineral known to regulate blood pressure.
• Promotes digestive health by offering insoluble fiber which aids in regular bowel movements.
• Boosts energy levels as millets are rich in complex carbohydrates, providing steady energy release.
• Enhances bone health due to the presence of calcium, especially in finger millet (ragi).

Dietary Considerations

Allergens: Contains None (naturally gluten-free, but check for cross-contamination)

Suitable for: Gluten-free, vegetarian, vegan

Not suitable for: Low-carb diets (depending on serving size), people with allergies to specific added ingredients like nuts or legumes

Selection and Storage

Store uncooked millets in an airtight container in a cool, dry place. Once cooked, refrigerate Millet Upma in an airtight container and consume within 2-3 days.

Common Questions About Millet upma Nutrition

What is the nutritional content of Millet Upma?

Millet Upma is rich in essential nutrients, typically providing about 200-250 calories per serving (1 cup). It contains approximately 6-8 grams of protein, 3-4 grams of fiber, and is a good source of B vitamins like niacin and folate, as well as minerals like magnesium and phosphorus. Its nutrient profile depends on the ingredients used.

Is Millet Upma suitable for a keto or low-carb diet?

Millet Upma is usually not suitable for a strict keto diet as millets are moderate in carbohydrates, with about 35-40 grams of carbs per serving. However, for a balanced low-carb diet, it can be included sparingly, especially if paired with high-fat ingredients.

What are the health benefits of eating Millet Upma?

Millet Upma offers several health benefits, including improved digestion due to its fiber content, support for heart health thanks to magnesium, and sustained energy because of its complex carbohydrates. Millets are also gluten-free, making this dish suitable for individuals with gluten intolerance.

What is the recommended serving size for Millet Upma?

A typical serving size for Millet Upma is about 1 cup (roughly 200-250 grams). This portion ensures balanced calorie intake and provides sufficient nutrients when paired with vegetables or a protein-rich side dish.

How does Millet Upma compare to Rava Upma nutritionally?

Millet Upma is generally healthier than Rava (semolina) Upma, as millets are higher in fiber, protein, and essential minerals like magnesium and iron. While Rava Upma is higher in simple carbs, Millet Upma provides slower-digesting complex carbs, making it better for sustained energy and digestion.

Data Sources & Scientific References