Food
Semolina upma: Calories, Protein & Macros
A 1 bowl serving of Semolina upma has 157 kcal, 3.5g protein, 17.3g carbs and 8g fat — 2.2g of protein per 100 kcal. It's a vegetarian cooked dish from the rice & grains group, logged directly in IRONSLOG's 1,579-item Indian food database.
What's in a standard serving of Semolina upma?
A 1 bowl serving has 157 kcal, 3.5g protein, 17.3g carbohydrate, 8g fat and 3.4g fiber. Per 100 g it's 147.9 kcal, 3.3g protein, 16.3g carbs and 7.5g fat — use the per-100g figures to rescale for whatever portion is actually eaten.
How does Semolina upma fit a cut vs a bulk?
At 2.2g of protein per 100 kcal, Semolina upma is more calorie-dense than protein-dense — on a calorie deficit (a cut) it's worth measuring the portion carefully so it doesn't crowd out higher-protein foods within a fixed calorie budget. On a calorie surplus (a bulk) that same calorie density is an advantage — it's an easy way to add calories without needing a large plate.
How much Semolina upma should I eat?
The dataset's reference serving is 1 bowl (106 g), giving the 157 kcal and 3.5g protein above. Most people fit 1-2 servings into a single meal depending on the rest of the plate and their daily calorie target — log the actual amount eaten in IRONSLOG rather than assuming one fixed serving every time.
What can I swap for Semolina upma?
- Poha — vegetarian, 295 kcal per 100 g, 2.1g protein per 100 kcal
- Masala dosa — vegetarian, 165 kcal per 100 g, 2g protein per 100 kcal
- Vegetable biryani/biriyani — vegetarian, 175 kcal per 100 g, 1.8g protein per 100 kcal
| Metric | Per 1 bowl | Per 100 g |
|---|---|---|
| Calories | 157 kcal | 147.9 kcal |
| Protein | 3.5 g | 3.3 g |
| Carbohydrate | 17.3 g | 16.3 g |
| Fat | 8 g | 7.5 g |
| Fiber | 3.4 g | 3.2 g |
| Protein per 100 kcal | 2.2 g | 2.2 g |
Key takeaways
- A 1 bowl serving of Semolina upma has 157 kcal and 3.5g protein.
- Semolina upma carries 2.2g of protein per 100 kcal — more calorie-dense than protein-dense.
- It's a vegetarian cooked dish in the rice & grains group.
- Nutrition data is from the Indian Nutrient Databank / IFCT 2017, not estimated.
Log Semolina upma in your nutrition diary
Try IRONSLOG freeFrequently asked questions
How much protein is in Semolina upma?
3.3g per 100 g, or 3.5g in a 1 bowl serving — 2.2g of protein per 100 kcal.
Is Semolina upma vegetarian?
Yes — Semolina upma is vegetarian.
Can I log Semolina upma in IRONSLOG?
Yes — Semolina upma is one of the 1,579 items in IRONSLOG's Indian food database, searchable directly from the nutrition log.