upma health benefits

Upma, a popular South Indian dish, is a nutritious and flavorful breakfast option enjoyed by many. Made from semolina (rava) and various spices, Upma not only satisfies your taste buds but also offers a plethora of health benefits. 

From providing essential nutrients to aiding in weight management, Upma is a versatile dish that can contribute positively to your overall well-being. Let's delve deeper into the various upma health benefits.


Nutritional Value that adds value Upma health benefits


Before looking at upma health benefits let us look at its nutritional value and calories. Upma derives its nutritional value from its key ingredients, primarily semolina (rava), vegetables, and spices. Semolina is a good source of carbohydrates and provides energy for the body. It is also rich in essential minerals like iron, magnesium, and phosphorus. Additionally, Upma incorporates a wide range of vegetables, such as carrots, peas, onions, and green chilies, which add dietary fiber, vitamins, and antioxidants to the dish. The combination of these ingredients results in a wholesome and nutrient-dense meal. 

Below is the calorie chart representing calories in per ingredients of upma.


Calories per 100g (Approx.)

Semolina (Rava)

346 kcal

Cooking Oil/Ghee

900-900 kcal

Mustard Seeds

508 kcal

Urad Dal

347 kcal

Chana Dal

378 kcal

Curry Leaves

108 kcal

Green Chilies

40 kcal


80 kcal


40 kcal


41 kcal


81 kcal


553 kcal


354 kcal


0 kcal


0 kcal

Please note that these values are approximate and can vary based on the specific brands and varieties of ingredients used. The calorie content can also vary depending on the cooking method and portion sizes. It's always advisable to refer to specific product labels or consult a nutritionist for precise calorie information.

Additionally, it's important to consider that the calorie content of Upma is influenced by the quantities of ingredients used in the recipe. The overall calorie count will depend on the proportions and serving size of each ingredient in the final dish.


Calories in different types of upma


Here is a quick view on calories in different types of upma - 


Calories per Serving (Approx.)

Plain Upma


Vegetable Upma


Masala Upma


Rava Upma with Nuts


Rava Upma with Egg


Rava Upma with Chicken



Please note that these values are approximate and can vary based on the specific recipe, ingredient proportions, and cooking methods used. The serving size considered for the calorie estimation is approximately 1 cup (200 grams) of cooked Upma.


Top 10 Health Benefits of Upma 

Here are the top 10 Health Benefits of Upma that you shoud know about ;

1. Upma Provides Energy and Satiety:


Upma's primary ingredient, semolina, is a complex carbohydrate that provides a sustained release of energy. This makes it an excellent breakfast choice to kick-start your day. The combination of carbohydrates and dietary fiber in Upma also promotes a feeling of fullness, helping to curb unnecessary snacking and overeating. This one of the most useful upma health benefit.

2. Upma is High in Fiber Content:


Upma prepared with vegetables and semolina is a good source of dietary fiber. Fiber aids in maintaining healthy digestion by preventing constipation and promoting regular bowel movements. It also supports gut health and may help reduce the risk of digestive disorders like hemorrhoids, diverticulitis, and colon cancer.

3. Upma Supports Weight Management


The fiber content in Upma contributes to weight management by promoting satiety and controlling hunger cravings. By making you feel full for longer periods, Upma can help prevent overeating and unnecessary snacking, thereby supporting weight loss or weight maintenance goals. People who are looking to manage their weight this upma health benefit can do wonders for them.

4. It is Rich in Essential Vitamins and Minerals


Upma's incorporation of various vegetables adds an array of vitamins and minerals to the dish. For example, carrots are rich in beta-carotene, which converts to vitamin A in the body, promoting healthy vision and immune function. Onions contain antioxidants and sulfur compounds that contribute to overall health. Peas provide B-vitamins and vitamin C, supporting energy production and immune health. These vitamins and minerals are essential for various bodily functions and overall well-being.

5. Upma Supports Heart Health


Certain ingredients in Upma, such as onions, green chilies, and spices like turmeric, are known for their heart-healthy properties. Onions and green chilies contain antioxidants that help reduce oxidative stress and inflammation, which are risk factors for heart disease. Turmeric, a spice commonly used in Upma, contains curcumin, a compound with potential anti-inflammatory and heart-protective effects. Hence one of the most important upma health benefits is that it supports heart health.

6. Regulates Blood Sugar Levels


The fiber content in Upma, along with the low glycemic index of semolina, contributes to maintaining stable blood sugar levels. This is particularly beneficial for individuals with diabetes or those aiming to prevent blood sugar spikes and manage their glucose levels effectively.

7. Upma can Boost Immunity


Upma's combination of spices, such as turmeric, mustard seeds, and curry leaves, provides immune-boosting benefits. Turmeric, in particular, contains curcumin, which has antioxidant and anti-inflammatory properties that support immune function. To the upma health benefits of immunity boost make it in right manner with added veggies.

8. It Enhances Brain Function


Upma contains ingredients that can support brain health and cognitive function. Semolina is a good source of B-vitamins, including thiamin and folate, which are essential for proper brain development and function. Additionally, spices like turmeric and curry leaves have been associated with potential cognitive benefits, including improved memory and reduced risk of age-related cognitive decline.

9. Upma Promotes Bone Health


The inclusion of vegetables in Upma provides essential minerals like calcium and phosphorus, which are vital for maintaining healthy bones and teeth. These minerals contribute to bone strength, density, and overall skeletal health. Regular consumption of Upma can help in the prevention of osteoporosis and other bone-related disorders.

10 It Supports Skin Health


The combination of ingredients in Upma, including vegetables and spices, can contribute to healthy skin. Vegetables like carrots and green chilies provide antioxidants that help combat free radicals, which are known to contribute to premature aging and skin damage. Additionally, the presence of turmeric in Upma may have anti-inflammatory properties that can help reduce skin inflammation and promote a clearer complexion.


Healthy Upma Recipe


Upma recipe

To get upma health benefits you should make it in a healthy manner so here's a quick and healthy recipe for Upma:


1 cup semolina (rava)
2 tablespoons cooking oil
1 teaspoon mustard seeds
1 teaspoon urad dal
1 teaspoon chana dal
8-10 curry leaves
2 green chilies, finely chopped
1-inch piece ginger, grated
1 medium-sized onion, finely chopped
1 carrot, finely chopped
1/4 cup peas
2 tablespoons roasted cashews (optional)
1/2 teaspoon turmeric powder
Salt to taste
Water as needed
Fresh coriander leaves for garnish


  1. Heat oil in a pan or kadai over medium heat. Add mustard seeds and let them splutter.
  2. Add urad dal and chana dal and sauté until they turn golden brown.
  3. Add curry leaves, green chilies, and grated ginger. Sauté for a minute.
  4. Add chopped onions and sauté until they turn translucent.
  5. Add chopped carrots and peas. Cook for 2-3 minutes until the vegetables are slightly tender.
  6. In the meantime, dry roast the semolina (rava) in a separate pan for a couple of minutes until it turns aromatic. Remove from heat and set aside.
  7. Add roasted semolina to the pan with vegetables and mix well.
  8. Add turmeric powder and salt. Mix everything together.
  9. Gradually pour water while stirring continuously to avoid lumps. The ratio of water to semolina is usually 2:1. Adjust the quantity of water as per your desired consistency.
  10. Cover the pan and cook on low heat for 3-4 minutes or until the semolina is fully cooked and the Upma reaches the desired consistency. Stir occasionally to prevent sticking.
  11. Remove from heat and garnish with roasted cashews (optional) and fresh coriander leaves.
  12. Serve hot and enjoy your healthy Upma!


This recipe serves approximately 2-3 people. You can also customize the recipe by adding more vegetables of your choice or adjusting the spice level according to your preference. Upma makes for a nutritious and fulfilling breakfast or brunch option.

Final thoughts

Upma, with its diverse blend of ingredients, offers a range of health benefits that make it a nutritious and flavorful choice for breakfast or any meal of the day. From providing sustained energy and promoting weight management to supporting digestion, heart health, and immunity, Upma encompasses an array of advantages. Its inclusion of vegetables, spices, and nutrient-rich semolina contributes to a well-rounded dish that not only satisfies the taste buds but also nourishes the body. Incorporate Upma into your regular diet and reap the numerous health benefits it has to offer.


Also read about health benefits of mooli.

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