Food · grain & staple
Vegetable upma
One serving of Vegetable upma — 1 katori — comes to 217 kcal, 7.1 g protein, 24.8 g carbs and 9.9 g fat. Scaled to 100 g it works out to 145 kcal and 4.7 g protein, which makes it not a meaningful protein source on its own for a grain & staple item. That single serving is about 14.5% of a 1,500 kcal day and 10.9% of a 2,000 kcal day, so it's more of a filler than a target-hitter on protein without much extra planning.
Walking off Vegetable upma takes roughly 5,425 steps, using the rough approximation of 0.04 kcal burned per step (a population-average estimate for a moderate walking pace, not a personalised number). At ₹9 a serving it costs about ₹25.4 for every 20 g of protein it delivers, which is a mid-to-high price for protein compared with dal, eggs or soya chunks. It fits nearly every Indian diet type, including vegetarian, vegan, eggetarian. It works at breakfast and the evening snack slot.
If you want variety without changing the macros much, the closest swaps in the grain & staple category are Appam, Bajra roti (pearl millet), Brown / whole wheat bread, White bread — each keeps a similar role on the plate while shifting the exact protein-to-carb balance a little.
Per portion vs per 100 g
| Amount | kcal | Protein g | Carbs g | Fat g |
|---|---|---|---|---|
| 1 serving (1 katori) | 217 | 7.1 | 24.8 | 9.9 |
| 2 servings | 434 | 14.2 | 49.6 | 19.8 |
| Per 100 g | 145 | 4.7 | 16.5 | 6.6 |
In a day's calorie budget
| Daily target | Share of the day | ₹ per 20 g protein |
|---|---|---|
| 1,500 kcal | 14.5% | ₹25.4 |
| 2,000 kcal | 10.9% |
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Questions people ask
- How many calories are in Vegetable upma?
- One serving (1 katori) has 217 kcal, 7.1 g protein, 24.8 g carbs and 9.9 g fat. Per 100 g that's 145 kcal and 4.7 g protein.
- Is Vegetable upma good for weight loss?
- On its own, no single food determines fat loss or gain — your total daily calories do. A serving of Vegetable upma is about 14.5% of a 1,500 kcal day, so it fits a fat-loss plan as long as the rest of the day is accounted for.
- How much walking burns off Vegetable upma?
- Roughly 5,425 steps, using the approximation of about 0.04 kcal burned per step at a moderate walking pace — a rough population-average estimate, not personalised to your body weight or pace.