Semiya upma

Breakfast

Item Rating: 72/100

1 serving (200 grams) contains 250 calories, 6.0 grams of protein, 5.0 grams of fat, and 45.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		294.1
% Daily Value*
Total Fat		5.9 g	7%
	Saturated Fat	1.2 g	6%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		352.9 mg	15%
Total Carbohydrates		52.9 g	19%
	Dietary Fiber	3.5 g	12%
	Sugars	2.4 g
protein		7.1 g	14%
Vitamin D		0 mcg	0%
Calcium		35.3 mg	2%
Iron		1.8 mg	10%
Potassium		176.5 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

🍯 Low sugar

Source of Calories

Fat: 53 cal (18.1%)

Protein: 28 cal (9.7%)

Carbs: 211 cal (72.2%)

About Semiya upma

Semiya Upma is a South Indian breakfast dish made from roasted vermicelli (semiya), vegetables, and aromatic spices. Its origin can be traced to Indian cuisine, where it is a popular comfort food owing to its simple preparation and versatility. Nutritionally, semiya upma is moderate in calories and provides a balance of carbohydrates, proteins, and dietary fiber, depending on the inclusion of ingredients like lentils, vegetables, and nuts. Vermicelli primarily consists of refined wheat, offering quick-digesting energy, while added vegetables enhance the fiber and micronutrient profile. When nuts or seeds like cashews or mustard seeds are used, they also contribute healthy fats and essential minerals such as magnesium and zinc.

Health Benefits

• Provides quick energy due to the carbohydrate-rich vermicelli, making it ideal for starting the day or as a pre-workout meal.
• Supports digestive health with dietary fiber from vegetables like carrots, peas, and beans, which are often added to enhance the dish.
• Contributes to immune function through antioxidants and vitamins such as vitamin C found in added ingredients like lemon juice and fresh cilantro.

Dietary Considerations

Allergens: Contains gluten (from refined wheat), nuts (if cashews or other nuts are used), mustard (if mustard seeds are included)

Suitable for: Vegetarian, lacto-vegetarian

Not suitable for: Gluten-free, nut-free (if nuts are added), low-carbohydrate or ketogenic diets

Selection and Storage

Store freshly prepared semiya upma in an airtight container in the refrigerator and consume within 1-2 days. Reheat thoroughly before serving.

Common Questions About Semiya upma Nutrition

What is the nutritional content of Semiya Upma?

Semiya Upma is typically made with vermicelli, vegetables, and seasoning. One serving (about 150 grams) contains approximately 190-220 calories, 5-7 grams of fat, 3-5 grams of protein, and 30-35 grams of carbohydrates. It also provides small amounts of vitamins A, C, and iron when prepared with vegetables.

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

Semiya Upma is not suitable for a keto or low-carb diet as it is primarily made from vermicelli, which is high in carbohydrates. A serving can have 30-35 grams of carbs, which is too high for most ketogenic meal plans. You can consider substituting vermicelli with low-carb alternatives like zucchini noodles for a keto-friendly version.

What are the health benefits and concerns of eating Semiya Upma?

Semiya Upma can be a quick, energy-boosting meal due to its carbohydrate content. When made with vegetables, it provides fiber and essential nutrients. However, it may not be the best option for those managing blood sugar levels or looking for low-carb meals. Using whole wheat or millet-based vermicelli can increase its health benefits by adding more fiber and nutrients.

What is the recommended portion size for Semiya Upma?

A standard serving size for Semiya Upma is about 150-200 grams, which provides approximately 190-220 calories. This portion works well as a light breakfast or snack. To make it more filling and nutritious, consider adding vegetables and a source of protein such as cooked chickpeas or tofu.

How does Semiya Upma compare to other upma varieties like Rava Upma?

Semiya Upma is made with vermicelli, while Rava Upma is made using semolina. Semiya Upma is slightly higher in calories and carbohydrates but has a softer texture. Rava Upma, on the other hand, has slightly more fiber when made with whole wheat semolina. Both can be made healthier with the addition of vegetables and healthy fats like ghee or olive oil.

Data Sources & Scientific References