Millet Upma
Millet Upma is a savory, porridge-like breakfast dish from South India, made by toasting millet and cooking it with vegetables, spices, and lentils. It's a popular, healthy alternative to traditional semolina upma, offering a nutty flavor and satisfying texture.
🍽️ Nutrition at a glance
This dish is primarily a complex carbohydrate source, providing sustained energy with a moderate amount of protein and healthy fats from tempering. A typical serving offers key nutrients like iron, magnesium, and B vitamins, with a rough calorie ballpark of 250-300 kcal per cup.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 7 g |
| Carbs | 42 g |
| Fat | 10 g |
| Fiber | 5 g |
| Sugar | 3 g |
| Sodium | 450 mg |
| Iron | 3.5 mg |
| Magnesium | 80 mg |
| Phosphorus | 150 mg |
| Potassium | 200 mg |
| Folate (B9) | 45 mcg |
| Niacin (B3) | 2.5 mg |
| Manganese | 1.2 mg |
| Copper | 0.3 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it represents a modern, health-conscious twist on a classic Indian breakfast, leveraging the recent global revival of ancient grains. Nutritionally, millets are naturally gluten-free and have a lower glycemic index than wheat or rice, making this a particularly good choice for steady blood sugar levels.
