1 serving (150 grams) contains 200 calories, 5.0 grams of protein, 5.0 grams of fat, and 35.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
320.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.0 g | 10% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 480 mg | 20% | |
| Total Carbohydrates | 56.0 g | 20% | |
| Dietary Fiber | 6.4 g | 22% | |
| Sugars | 3.2 g | ||
| protein | 8.0 g | 16% | |
| 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 Wheat upma
Wheat upma is a savory dish originating from South India, traditionally made using broken wheat (whole wheat granules), vegetables, spices, and herbs. It is commonly enjoyed as a breakfast or light meal due to its balanced composition and ease of preparation. Broken wheat is an excellent source of complex carbohydrates and is lower on the glycemic index compared to polished grains, providing sustained energy release. It also contains dietary fiber, making it a nutritious choice for digestive health. When mixed with vegetables like carrots, beans, and peas, wheat upma becomes a wholesome meal, rich in essential vitamins and minerals such as vitamin A, potassium, and magnesium, while the addition of protein-rich dals or nuts offers added nutritional benefits. This versatile dish combines the hearty texture of broken wheat with the aromatic flavors of Indian spices, making it a beloved staple in many households.
Health Benefits
- Promotes sustained energy due to complex carbohydrates in broken wheat.
- Aids digestion with dietary fiber content (2.5 grams per 100 grams of broken wheat).
- Supports heart health with magnesium found naturally in wheat (almost 40 mg per 100 grams).
Dietary Considerations
Selection and Storage
Store broken wheat in a cool, dry place in an airtight container to prevent moisture and pest infestation. Cooked wheat upma should be refrigerated and consumed within 2-3 days.
Common Questions About Wheat upma Nutrition
What is the nutritional content of wheat upma?
A typical serving of wheat upma (1 cup, around 150g) contains approximately 180-200 calories, 5-6g of protein, 2-3g of fat, and 35-40g of carbohydrates. It is also a source of dietary fiber (3-4g), B vitamins, and minerals like magnesium and iron.
Is wheat upma suitable for a keto or low-carb diet?
Wheat upma is not suitable for a keto diet due to its high carbohydrate content (35-40g per serving). For a low-carb diet, portion sizes must be controlled, but it is typically too carb-heavy to fit such diets effectively.
What are the health benefits or concerns of eating wheat upma?
Wheat upma is a healthy, fiber-rich dish that can aid digestion and provide sustained energy. However, it may not be suitable for individuals with gluten sensitivity or celiac disease as it is made from wheat. Additionally, controlling portion sizes is important for those managing blood sugar levels.
What is the recommended portion size for wheat upma?
A recommended portion size for wheat upma is around 1 cup (150g), which provides balanced calories and nutrients. Pair it with vegetables or a side of protein like yogurt to make the meal more complete and nutritious.
How does wheat upma compare to rice upma in terms of nutrition?
Wheat upma is generally higher in dietary fiber and protein compared to rice upma, making it a more filling and nutrient-dense option. Rice upma, however, may be easier to digest for some, especially those requiring low-fiber meals. Nutritionally, wheat upma edges out for those seeking better satiety and energy levels.
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.
