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Oats upma Serves 3

Upma

Verified Nutrition

Savory semolina porridge tempered with mustard, curry leaves, and vegetables.

137 kcalCalories
5.2 gProtein
20.1 gCarbs
4.3 gFat
3.6 gFibre
Vegetarian Prep 10 mins Cook 20 mins
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Per Serving (230 g) Per 100 g

Macronutrients

NutrientAmount% Daily Value
Calories91.4 kcal5%
Protein3.5 g6%
Carbohydrates13.4 g4%
Total Fat2.8 g4%
Dietary Fibre2.4 g8%
Sugar1.6 g3%
Sodium181.9 mg9%

Micronutrients

NutrientAmount% DVStatusNote
Iron1.0 mg6%CalculatedFrom IFCT-oriented ingredient micro panel
Calcium18.1 mg2%CalculatedIncludes curry leaves, mustard seeds
Vitamin C2.3 mg3%CalculatedFrom IFCT-oriented ingredient micro panel
Potassium115.6 mg3%CalculatedFrom IFCT-oriented ingredient micro panel
Magnesium36.1 mg11%CalculatedFrom IFCT-oriented ingredient micro panel
Zinc0.7 mg6%CalculatedFrom IFCT-oriented ingredient micro panel

Micronutrient amounts are calculated from an IFCT-oriented ingredient micro panel (seed approximations). Values update when recipes or the panel are revised.

Macro Distribution

  • Carbs 58%
  • Fat 27%
  • Protein 15%

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