One katori upma is about 207 kcal, with 6.3 g of protein, 31 g of carbohydrate, 6 g of fibre and 5.8 g of fat. Everything below is worked out from the ingredients, one by one.
Upma: calories from ½ to 2 katoris
Each row is the whole dish at that amount, so you can read off what you ate.
| Amount | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|
| ½ katori upma | 103 | 3.1 | 16 | 2.9 |
| 1 katori upma | 207 | 6.3 | 31 | 5.8 |
| 1½ katoris upma | 310 | 9.4 | 47 | 8.7 |
| 2 katoris upma | 414 | 13 | 63 | 12 |
Numbers are for home cooking with the oil listed. How they were worked out is at the end of the page.
What goes into it
This is a standard home recipe, not one of the diet chart dishes: these are the weights the numbers come from. Your cook's version will differ, so check the oil and the portion.
| Ingredient | Amount | Calories (kcal) |
|---|---|---|
| Suji (semolina) | 40 g | 133 |
| Onion (Pyaz) | 15 g | 7 |
| Green peas (Matar) | 15 g | 12 |
| Carrot (Gajar) | 10 g | 3 |
| Groundnut oil | 5 g | 44 |
| Mustard seeds (Rai) | 1 g | 5 |
| Curry leaves (Kadi patta) | 1 g | 1 |
| Green chillies | 2 g | 1 |
| Total | 207 |
- Oil: the groundnut oil is 44 kcal of the 207. Without the groundnut oil, 1 katori upma would come to about 163 kcal.
- Measure it: the oil is the part of this number you decide, so measure it with a spoon rather than pouring.
Each ingredient links to its own page, and the thali calorie calculator has this dish, so you can add it to the rest of your plate.
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Dishes that come out close
Counting by the katori? These are the nearest dishes of the same kind, each with its own page.
- 1 katori vegetable daliaabout 192 kcal
- To add up a whole plate, use the thali calorie calculator.
- For the calories you need in a day, try the daily calorie calculator.
- The full list of dishes has them all.
How this was worked out
The page adds up the IFCT values for every ingredient at the weight of a standard home recipe. The weights are raw, as the tables measure them, and the oil is the oil in the recipe. Katori means a standard 150 ml bowl. Your cooking will differ a little, so treat the number as a good starting point and check it against how you feel and what the scale says.
Calories and nutrients are calculated from the Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR).
New to the word? What upma is, in plain words.
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