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Nutritional Profile of Upma (Indian Breakfast Dish)
We got 46 nutritional values in our nutrition profile for Upma (Indian Breakfast Dish).
Nutrient content compared to all foods
When comparing its nutrient content to all foods in our tool we find that it ranks well (Top 250) for three nutrients.
These are
- beta-Cryptoxanthin (Fat-soluble Vitamins)
- Erucic Acid (22:1) (Monounsaturated Fats)
- Fiber, total dietary (Carbohydrates)
Also, when compared to all foods, it ranks decently (Top 500) for eight additional nutrients.
With the highest ranking of them being
- Folic Acid (Water-soluble Vitamins)
- Folate, food (Water-soluble Vitamins)
- Folate, total (Water-soluble Vitamins)
- Magnesium, Mg (Minerals)
Nutrient content compared to foods in the same category
A comparison between its nutrient content to foods in the same category (Breakfast Cereals) shows that it ranks sky-high (Top 10) for four nutrients.
These are
- Lycopene (Fat-soluble Vitamins)
- Erucic Acid (22:1) (Monounsaturated Fats)
- beta-Carotene (Fat-soluble Vitamins)
- Phylloquinone (Fat-soluble Vitamins)
Additionally, a comparison to foods in the same category shows that it ranks quite high (Top 25) for two additional nutrients:
- beta-Cryptoxanthin (Fat-soluble Vitamins)
- alpha-Carotene (Fat-soluble Vitamins)
You can find these and more nutrient rankings below.
Table of Contents
Nutrient Content Of Upma (Indian Breakfast Dish)
The nutrient content of food is mainly divided into macro- and micronutrients.
Below you'll first find a macronutrient profile that will give you a sense of how the measured macronutrients compare to each other.
Secondly you'll find a lipid (fat) profile that shows you the content of saturated, mono-, and polyunsaturated fatty acids.
After that you'll find our detailed nutrient profile with all measured nutrients.
Macronutrient profile of Upma (Indian Breakfast Dish)
Macronutrients are mainly divided into carbohydrates (carbs), lipids (fats), and protein.
In our macronutrient profile we also include water as we think that it gives a more complete picture of how nutrient dense the food is.
Figure 1. Macronutrient profile of Upma (Indian Breakfast Dish)
Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.
After the overview this macronutrient profile provided let's dive deeper and take a look at the lipid (fat) profile!
Lipid (fat) profile of Upma (Indian Breakfast Dish)
Lipids (fats) are a major part of the macronutrients in your food.
Lipids (fats), are divided into saturated and unsaturated fats. The unsaturated fats are then in turn divided into mono-, and polyunsaturated fats.
Here's a lipid (fat) profile to give you a sense of how the content of each type of fat compare to each other.
Figure 2. Lipid (fat) profile of Upma (Indian Breakfast Dish)
Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.
And now, let's look at the detailed nutrient profile!
Detailed nutrient profile of Upma (Indian Breakfast Dish)
Below we list all the nutrients that we have a measurement for. This is where you can find out what micronutrients there are in your food.
All nutrients are grouped together according to their type. Click on a nutrient type to show the individual nutrients. You can find other foods that contain the same nutrient by clicking on it.
If you can't find a specific nutrient, we recommend you go to our complete list of nutrients or try searching for it.
Nutrient Profile: Upma (Indian Breakfast Dish)
In food category: Breakfast Cereals
| Carbohydrates (3) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Carbohydrates, by difference | 13.8 g | 3.9 g | 237 | 1400 |
| Fiber, total dietary | 1.3 g | 368.5 mg | 120 | 245 |
| Sugars (Total incl. NLEA) | 1.6 g | 456.4 mg | 244 | 1515 |
| Fatty Acids (4) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Fatty Acids, total monounsaturated | 1 g | 294.8 mg | 118 | 1904 |
| Fatty Acids, total polyunsaturated | 1.1 g | 309 mg | 106 | 1483 |
| Fatty Acids, total saturated | 367 mg | 104 mg | 176 | 2451 |
| Total Lipid (Fat) | 2.6 g | 748.4 mg | 163 | 1484 |
| Saturated Fats (3) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Myristic Acid (14:0) | 2 mg | 0.6 mg | 96 | 1148 |
| Palmitic Acid (16:0) | 269 mg | 76.3 mg | 206 | 2009 |
| Stearic Acid (18:0) | 79 mg | 22.4 mg | 125 | 1612 |
| Monounsaturated Fats (4) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Erucic Acid (22:1) | 12 mg | 3.4 mg | 2 | 199 |
| Oleic Acid (18:1) | 998 mg | 282.9 mg | 124 | 1874 |
| Palmitoleic Acid (16:1) | 10 mg | 2.8 mg | 39 | 973 |
| Paullinic Acid (20:1) | 15 mg | 4.3 mg | 38 | 459 |
| Polyunsaturated Fats (2) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Linoleic Acid (18:2 n-6) | 955 mg | 270.7 mg | 128 | 1453 |
| Linolenic Acid (18:3) | 137 mg | 38.8 mg | 47 | 819 |
| Protein (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Protein | 2 g | 561.3 mg | 239 | 1421 |
| Water-soluble Vitamins (9) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Folate, DFE | 25 µg | 7.1 µg | 152 | 430 |
| Folate, food | 10 µg | 2.8 µg | 44 | 279 |
| Folate, total | 19 µg | 5.4 µg | 149 | 371 |
| Folic Acid | 9 µg | 2.6 µg | 131 | 256 |
| Niacin | 767 µg | 217.4 µg | 227 | 1785 |
| Riboflavin | 39 µg | 11.1 µg | 218 | 772 |
| Thiamin | 75 µg | 21.3 µg | 215 | 809 |
| Vitamin B6 | 79 µg | 22.4 µg | 190 | 902 |
| Vitamin C | 11 mg | 3.1 mg | 56 | 513 |
| Fat-soluble Vitamins (8) | per 100g | per Oz | Rank Cat. | Rank Foods |
| alpha-Carotene | 22 µg | 6.2 µg | 25 | 442 |
| alpha-Tocopherol | 660 µg | 187.1 µg | 102 | 577 |
| beta-Carotene | 118 µg | 33.5 µg | 6 | 1048 |
| beta-Cryptoxanthin | 7 µg | 2 µg | 11 | 178 |
| Lutein + Zeaxanthin | 82 µg | 23.2 µg | 132 | 952 |
| Lycopene | 459 µg | 130.1 µg | 1 | 544 |
| Phylloquinone | 5.7 µg | 1.6 µg | 9 | 866 |
| Vitamin A, RAE | 11 µg | 3.1 µg | 179 | 702 |
| Minerals (9) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Calcium, Ca | 96 mg | 27.2 mg | 121 | 449 |
| Copper, Cu | 56 µg | 15.9 µg | 170 | 793 |
| Iron, Fe | 4.1 mg | 1.2 mg | 170 | 516 |
| Magnesium, Mg | 10 mg | 2.8 mg | 124 | 375 |
| Phosphorus, P | 29 mg | 8.2 mg | 221 | 645 |
| Potassium, K | 111 mg | 31.5 mg | 203 | 787 |
| Selenium, Se | 3.2 µg | 0.9 µg | 152 | 662 |
| Sodium, Na | 98 mg | 27.8 mg | 233 | 1051 |
| Zinc, Zn | 220 µg | 62.4 µg | 211 | 906 |
| Other Micronutrients (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Choline | 6.2 mg | 1.8 mg | 146 | 1094 |
| Water (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Water | 81 g | 23 g | 55 | 646 |
| Other (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Kcal (Energy) | 86 kcal | 24.4 kcal | 139 | 603 |
Common Serving Sizes Of Upma (Indian Breakfast Dish)
Here's some of the different portion/serving sizes to get a sense of the weight.
| Amount / Measurement | Weight in Gr | Weight in Oz |
|---|---|---|
| 1 Cup, Cooked | 170.0 g | 6.0 oz |
Recommended High Quality Supplements
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We have a whole category dedicated to supplement recommendations that you can use if you're in need of high quality supplements.
We update/review our recommendations several times per year.
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