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 | 3.2 g | 11% | |
| 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 Rawa upma
Rawa Upma, also known as Semolina Upma, is a savory breakfast dish originating from South Indian cuisine. It is made by roasting semolina (rawa) and cooking it with water, vegetables, and spices including mustard seeds and curry leaves. This dish is a popular choice for its simplicity and versatility, often served with chutneys or sambar. Semolina is rich in carbohydrates and contains moderate amounts of protein, making it an energy-dense option. It is low in fat and provides key micronutrients like B vitamins, selenium, and magnesium. The addition of vegetables enhances the fiber and vitamin content, making it a nutrient-balanced meal suitable for a quick and satisfying breakfast or snack.
Health Benefits
- Rich in selenium, which acts as an antioxidant and supports thyroid function.
- Contains magnesium, which contributes to bone health and muscle function.
- Low in fat while providing steady-release carbohydrates for sustained energy levels.
- Vegetables added to rawa upma are a source of dietary fiber, aiding digestion.
- B vitamins in semolina help maintain healthy metabolism and energy production.
Dietary Considerations
Selection and Storage
Store uncooked semolina in a cool, dry airtight container for up to 6 months to prevent spoilage. Cooked Rawa Upma should be refrigerated and consumed within 2-3 days.
Common Questions About Rawa upma Nutrition
Is Rawa Upma high in protein?
Rawa Upma, made with semolina (rawa), contains moderate protein levels, typically around 5-6 grams per 150-gram serving (1 cup cooked). The protein content can be enhanced by adding ingredients like lentils, nuts, or vegetables. It is not a high-protein dish but provides a decent amount for a plant-based meal.
Can I eat Rawa Upma on a keto diet?
Rawa Upma is not suitable for a keto diet as it is high in carbohydrates. A standard serving of Rawa Upma (1 cup cooked) contains approximately 38-40 grams of carbs, which exceeds the daily carb limit typical for keto diets. Consider keto-friendly alternatives like cauliflower rice upma if you're following a keto plan.
What are the health benefits of eating Rawa Upma?
Rawa Upma is a good source of energy due to its carbohydrate content and provides essential minerals like iron and magnesium. It is also low in fat if prepared with minimal oil. When made with added vegetables, it boosts fiber and micronutrient intake, making it a balanced and filling breakfast option.
What is the recommended portion size for Rawa Upma?
The recommended portion size for Rawa Upma is about 1 cup cooked (approximately 150 grams). This serving contains around 200-250 calories, depending on the amount of oil or ghee used. Adjust portion sizes based on individual caloric needs and dietary goals.
How does Rawa Upma compare to Oats Upma in terms of nutrition?
Rawa Upma is higher in carbohydrates but lower in fiber compared to Oats Upma. While 1 cup of Rawa Upma provides approximately 2 grams of fiber, Oats Upma might offer 4-5 grams of fiber per cup, making oats a better option for those looking to improve digestion or manage blood sugar. However, Rawa Upma is often considered lighter on the stomach and quicker to cook.
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.
