1 serving (150 grams) contains 250 calories, 6.0 grams of protein, 8.0 grams of fat, and 40.0 grams of carbohydrates.
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Nutrition Information
Calories |
400.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.8 g | 16% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 480 mg | 20% | |
| Total Carbohydrates | 64.0 g | 23% | |
| Dietary Fiber | 4.8 g | 17% | |
| Sugars | 3.2 g | ||
| protein | 9.6 g | 19% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 32.0 mg | 2% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 240 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
Source of Calories
About Rava upma
Rava Upma is a popular, savory Indian breakfast dish made from semolina (rava or suji), mixed with water or broth, and tempered with spices such as mustard seeds, curry leaves, ginger, and green chilies. Originating in South India, it is commonly served as a quick, comforting meal due to its simplicity and versatility. Semolina is a coarse flour derived from durum wheat, and the dish is often enriched with vegetables like carrots, peas, and onions for added flavor and nutrients. Rava Upma is rich in carbohydrates, providing energy, and contains small amounts of protein and fiber. It also offers vitamins like folate and minerals such as magnesium and phosphorus in trace quantities. When prepared with vegetables and healthy fats, it becomes a well-rounded meal suitable for a variety of dietary needs.
Health Benefits
- Rich source of carbohydrates from semolina, providing sustained energy throughout the day.
- Contains magnesium (from semolina and added vegetables), which supports muscle function and nervous system health.
- Vegetable additions (like carrots and peas) contribute dietary fiber, aiding in digestion and promoting gut health.
Dietary Considerations
Selection and Storage
Store semolina in an airtight container in a cool, dry place to prevent spoilage. Cooked Rava Upma can be refrigerated for up to 2 days in an airtight container and reheated with a splash of water.
Common Questions About Rava upma Nutrition
What is the nutritional content of Rava Upma?
Rava Upma is a moderate-calorie dish, providing around 200-250 calories per cup (150-200 grams), depending on the preparation. It contains approximately 5-6 grams of protein, 1-2 grams of fat, and 40-45 grams of carbohydrates. It also offers small amounts of vitamins like B-complex (from semolina) and essential minerals like iron and magnesium.
Is Rava Upma suitable for a keto or low-carb diet?
No, Rava Upma is not suitable for a keto or low-carb diet, as it is made primarily from semolina (rava), which is high in carbohydrates. One cup of Rava Upma contains around 40-45 grams of carbs, which exceeds the daily carb allowance for keto dieters. It may be compatible with a moderate-carb diet if consumed in small quantities.
What are the health benefits and concerns of eating Rava Upma?
Rava Upma is energy-dense and can provide a quick source of carbohydrates, making it a good option for an energizing breakfast. It is easy to digest and can be a light meal. However, semolina is refined and lacks fiber; excessive consumption may lead to rapid blood sugar spikes, so it is less ideal for people with diabetes or those seeking whole-grain alternatives.
What is the recommended portion size for Rava Upma?
A recommended portion size for Rava Upma is approximately 1 cup (150-200 grams), as it provides a balanced amount of energy for a meal. Pair it with vegetables, nuts, or yogurt to enhance its nutritional profile and make it more filling.
How does Rava Upma compare to other breakfast dishes like poha or oats?
Rava Upma is higher in carbohydrates compared to poha and less fiber-dense than oats. Poha, made from flattened rice, has a similar calorie count but slightly less carbohydrate content. Oats, meanwhile, are higher in fiber and protein, making them a more suitable choice for sustained energy release and better digestion. Upma can be made more nutritious with added vegetables and nuts.
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.
