Add to my diary
Upma
Enjoy in moderationUpma 250g ~255 kcal; bột mì semolina, tinh bột 40g.
Lời khuyên: Một chén. Có gluten. Không phải khichdi.
375 kcal per serving
Where the calories come from
- Protein8.65 g · 9%
- Carbohydrate64.1 g · 69%
- Fat8.84 g · 21%
Estimated, per 250 g serving.
Daily Value at a glance
% Daily Value is based on a 2,000 kcal reference diet. All values estimated.
Nutrition — 250 g Estimated
| Nutrient | Amount | % Daily Value |
| Energy | 375.0 kcal | 19% |
| Protein | 8.7 g | 17% |
| Carbohydrate | 64.1 g | 23% |
| of which net carbs (carbs minus fibre) | 61.5 g | — |
| of which sugars | 1.6 g | — |
| of which added sugars | 0.2 g | 0% |
| Fat | 8.9 g | 11% |
| of which saturated fat | 1.4 g | 7% |
| Fibre | 2.6 g | 9% |
| Sodium | 7.3 mg | 0% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin C | 1.6 mg | 2% |
| Vitamin E | 0.7 mg | 5% |
| Vitamin K | 15.1 µg | 13% |
| Thiamin (B1) | 0.6 mg | 50% |
| Riboflavin (B2) | 0.4 mg | 31% |
| Niacin (B3) | 4.8 mg | 30% |
| Vitamin B6 | 0.1 mg | 6% |
| Folate (B9) | 237.0 µg | 59% |
| Calcium | 22.2 mg | 2% |
| Iron | 3.8 mg | 21% |
| Magnesium | 22.1 mg | 5% |
| Phosphorus | 97.0 mg | 8% |
| Potassium | 135.0 mg | 3% |
| Zinc | 0.6 mg | 5% |
| Selenium | 27.3 µg | 50% |
| Copper | 0.1 mg | 11% |
| Manganese | 0.6 mg | 26% |
% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.
Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.
Top vitamins & minerals
% Daily Value per 250 g serving — estimated.
Health score
61 / 100 · Good
Formula: protective index 66 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 61, clamped to 1–100.
A VerifyDish internal estimate from the dish's protective index, processing level (NOVA) and overall level. Not a medical standard and not a substitute for professional advice.
Glycaemic index: Medium GI. Raises blood sugar at a moderate pace. No numeric GI value is listed — the data only records the band.
Nutrition — 100 g Estimated
| Nutrient | Amount | % Daily Value |
| Energy | 150.0 kcal | 8% |
| Protein | 3.5 g | 7% |
| Carbohydrate | 25.6 g | 9% |
| of which net carbs (carbs minus fibre) | 24.6 g | — |
| of which sugars | 0.7 g | — |
| of which added sugars | 0.1 g | 0% |
| Fat | 3.5 g | 4% |
| of which saturated fat | 0.6 g | 3% |
| Fibre | 1.0 g | 4% |
| Sodium | 2.9 mg | 0% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin C | 0.6 mg | 1% |
| Vitamin E | 0.3 mg | 2% |
| Vitamin K | 6.0 µg | 5% |
| Thiamin (B1) | 0.3 mg | 25% |
| Riboflavin (B2) | 0.2 mg | 15% |
| Niacin (B3) | 1.9 mg | 12% |
| Folate (B9) | 94.8 µg | 24% |
| Calcium | 8.9 mg | 1% |
| Iron | 1.5 mg | 8% |
| Magnesium | 8.8 mg | 2% |
| Phosphorus | 38.8 mg | 3% |
| Potassium | 54.0 mg | 1% |
| Zinc | 0.3 mg | 3% |
| Selenium | 10.9 µg | 20% |
| Copper | 0.1 mg | 11% |
| Manganese | 0.2 mg | 9% |
% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.
Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.
Suitable for
Allergens
Ingredients
- Bột semolina — 80 g
- Hành — 30 g
- Dầu — 8 g
- Nước — 120 g
How it is made
Semolina rang khô, nấu với nước, hành, mù tạt và lá cà ri.
Good to know
What is good
- Bữa sáng mặn
Watch out for
- Tinh bột 40g
Healthier swaps
Portion sizes
- Serving — 250 g
- Serving — 125 g
Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.
Data source: in-house-lab · Last updated 2026-10-02 · Verified by rule-engine-v2 · Basis: estimated-serve