ThaliScanCalories in rava upma
1 small katori of upma (106 g): 157 kcal · 3.5 g protein · 20.7 g carbs · 7.9 g fat
Calories and macros in upma by portion
| Portion | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|
| ½ small katori (53 g) | 78 | 1.7 | 10.4 | 4.0 |
| 1 small katori (106 g) | 157 | 3.5 | 20.7 | 7.9 |
| 2 small katoris (212 g) | 314 | 7.0 | 41.5 | 15.9 |
| 100 g | 148 | 3.3 | 19.6 | 7.5 |
Per-100 g values: Indian Nutrient Databank. Portion weight: ThaliScan's typical home portion (how portions are set).
Protein in upma
1 small katori of upma has 3.5 g protein. That is 9% of its calories, or 2.2 g protein per 100 kcal. It also has 3.4 g fibre.
The standard recipe behind these numbers is made with semolina (suji), onion, sunflower oil, urad dal, ginger, lemon, green chillies and red chillies.
Upma on a typical plate
| Item | Calories (kcal) | Protein (g) |
|---|---|---|
| 2 small katoris of upma (212 g) | 314 | 7.0 |
| ½ glass of whole cow milk (125 g) | 91 | 4.1 |
| Plate total | 405 | 11.1 |
Why upma calorie numbers differ
Rava upma is a savoury semolina porridge, roasted and cooked in water with a tadka of urad dal, green chilli, ginger and onion, finished with lemon. The oil or ghee in the tadka is the main variable, along with how thick the upma is, since a stiff upma packs more semolina into each katori than a loose, soft upma. Compare your katori with the portion shown.
One extra teaspoon of ghee or oil (5 g) adds 45 kcal, 29% of the calories in 1 small katori of upma.
The numbers here are for a standard home recipe at 106 g per small katori. Weigh your portion or compare it with that weight.
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FAQ
How many calories are in 1 small katori of upma?
1 small katori of upma (106 g) has 157 kcal, with 3.5 g protein, 20.7 g carbs and 7.9 g fat.
How many calories are in 100 g of upma?
100 g of upma has 148 kcal and 3.3 g protein.
How much protein is in upma?
1 small katori of upma has 3.5 g protein, and 100 g has 3.3 g.
How much is 1 small katori of upma?
This chart uses 106 g for 1 small katori of upma, a typical home portion. A heaped or thin serving can weigh quite differently, so compare yours with that weight.
Related foods
See the full Indian food calorie chart
Source: Per-100 g values from the Indian Nutrient Databank (INDB), described in Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM. Development of an Indian Food Composition Database. Current Developments in Nutrition. 2024;8(7):103790 (article, published under CC BY 4.0). Adapted by ThaliScan: values per portion and for several portions are calculated from the per-100 g figures at the weights shown.
Last checked: 10 October 2026. Estimates for general wellness, not medical advice.