Rava Upma
Rava Upma is a savory, fluffy porridge-like dish made from roasted semolina (rava) cooked with tempered spices, onions, and vegetables. It's a popular breakfast or snack item across South India, often enjoyed with coconut chutney or sambar. The dish is known for its quick preparation and comforting, mild flavor.
🍽️ Nutrition at a glance
Rava Upma is primarily a carbohydrate-rich dish due to its semolina base, with moderate fat from tempering and a small amount of protein. A typical serving provides a good source of energy, with key nutrients like iron, B vitamins, and some dietary fiber from added vegetables.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 6 g |
| Carbs | 42 g |
| Fat | 10 g |
| Fiber | 3 g |
| Sugar | 4 g |
| Sodium | 650 mg |
| Potassium | 200 mg |
| Iron | 3 mg |
| Magnesium | 40 mg |
| Phosphorus | 120 mg |
| Folate | 60 mcg |
| Vitamin B1 (Thiamin) | 0.2 mg |
| Vitamin B3 (Niacin) | 1.5 mg |
| Calcium | 50 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Rava Upma is a quintessential 'comfort food' in many Indian households, often prepared for breakfast or as a light meal when time is short. Nutritionally, the roasting of semolina before cooking not only enhances its nutty flavor but also helps improve its digestibility.
