1 serving (150 grams) contains 200 calories, 5.0 grams of protein, 5.0 grams of fat, and 35.0 grams of carbohydrates.
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Nutrition Information
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 | 4.8 g | ||
| protein | 7.9 g | 15% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.6 mg | 3% | |
| 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
Source of Calories
About Vegetable upama
Vegetable Upama is a savory South Indian dish made using roasted semolina (also known as rava) and assorted vegetables, flavored with mustard seeds, curry leaves, and spices. Believed to have originated in India, this dish is a staple breakfast option in many Indian households due to its quick preparation and balanced nutritional profile. It is low in fat and provides essential carbohydrates from semolina, along with dietary fiber, vitamins, and minerals from vegetables such as carrots, peas, and beans. The inclusion of spices like turmeric offers additional health benefits, making Vegetable Upama a wholesome and nourishing option.
Health Benefits
- Rich in dietary fiber from vegetables, promoting healthy digestion.
- Contains Vitamin C from vegetables like peas, supporting immune function.
- Provides essential complex carbohydrates from semolina, offering sustained energy.
- Turmeric in the dish contains curcumin, a compound with anti-inflammatory properties.
- Good source of magnesium from semolina, aiding in muscle and nerve function.
Dietary Considerations
Selection and Storage
Store prepared Vegetable Upama in airtight containers in the refrigerator for up to 2 days. Reheat with a splash of water to retain its texture.
Common Questions About Vegetable upama Nutrition
How many calories and protein are in Vegetable Upama?
Vegetable Upama typically contains around 150-200 calories per serving (1 cup) and provides approximately 3-5 grams of protein depending on the ingredients used. It is also a good source of fiber due to vegetables and semolina.
Is Vegetable Upama suitable for a vegan diet?
Vegetable Upama can be made vegan if prepared using plant-based oil instead of ghee and avoiding any dairy-based garnishes like yogurt. The base ingredients like semolina, vegetables, and spices are naturally vegan-friendly.
What are the health benefits of eating Vegetable Upama?
Vegetable Upama is rich in complex carbohydrates, dietary fiber, and essential vitamins from added vegetables, making it a filling and nutritious option. It supports digestion and provides sustained energy but may need to be consumed in moderation by people monitoring their carbohydrate intake.
What is a recommended serving size for Vegetable Upama?
A typical serving size for Vegetable Upama is about 1 cup (150-200 grams). This portion provides balanced energy, nutrients, and fiber without exceeding caloric requirements for a meal or snack.
How does Vegetable Upama compare to plain upama in terms of nutrition?
Vegetable Upama is more nutritious compared to plain upama as it includes a variety of vegetables, which add fiber, vitamins (like vitamin A and C), and minerals. Plain upama primarily provides carbohydrates but lacks the added benefits of vegetables.
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.
