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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
Calories137.1 kcal7%
Protein5.2 g9%
Carbohydrates20.1 g7%
Total Fat4.3 g6%
Dietary Fibre3.6 g12%
Sugar2.4 g5%
Sodium272.9 mg14%

Micronutrients

NutrientAmount% DVStatusNote
Iron1.5 mg9%CalculatedFrom IFCT-oriented ingredient micro panel
Calcium27.1 mg3%CalculatedIncludes curry leaves, mustard seeds
Vitamin C3.5 mg4%CalculatedFrom IFCT-oriented ingredient micro panel
Potassium173.4 mg5%CalculatedFrom IFCT-oriented ingredient micro panel
Magnesium54.2 mg16%CalculatedFrom IFCT-oriented ingredient micro panel
Zinc1.1 mg9%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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