Upma
Upma is a savory, comforting porridge from South India, made by toasting fine semolina (rava) and cooking it with water, onions, spices, and herbs. It's a popular breakfast or snack, often tempered with mustard seeds, curry leaves, and cashews for a fragrant, textured dish.
🍽️ Nutrition at a glance
Upma is primarily a carbohydrate-rich dish from the semolina, providing quick energy, with moderate fat from the tempering and optional nuts. A typical serving offers around 200-250 calories, along with some iron and B vitamins from the grains.
Nutrition breakdown
| Calories | 250 kcal |
| Protein | 6 g |
| Carbs | 40 g |
| Fat | 8 g |
| Fiber | 3 g |
| Sugar | 4 g |
| Sodium | 600 mg |
| Iron | 3 mg |
| Potassium | 350 mg |
| Magnesium | 40 mg |
| Phosphorus | 120 mg |
| Niacin (B3) | 2 mg |
| Thiamine (B1) | 0.2 mg |
| Folate | 60 µg |
| Zinc | 1 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, upma is a versatile dish that can be adapted with various vegetables, making it a common way to incorporate nutrients into a simple meal. Its unique texture—fluffy yet slightly grainy—comes from the specific toasting technique used before cooking.
