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Semiya upma Serves 3

Upma

Verified Nutrition

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

122 kcalCalories
3.2 gProtein
21.1 gCarbs
2.6 gFat
1.5 gFibre
Vegetarian Prep 10 mins Cook 20 mins
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Per Serving (240 g) Per 100 g

Macronutrients

NutrientAmount% Daily Value
Calories81.2 kcal4%
Protein2.2 g4%
Carbohydrates14.1 g5%
Total Fat1.7 g3%
Dietary Fibre1.0 g3%
Sugar0.9 g2%
Sodium167.5 mg8%

Micronutrients

NutrientAmount% DVStatusNote
Iron0.4 mg2%CalculatedFrom IFCT-oriented ingredient micro panel
Calcium10.6 mg1%CalculatedIncludes curry leaves, mustard seeds
Vitamin C2.2 mg3%CalculatedFrom IFCT-oriented ingredient micro panel
Potassium58.8 mg2%CalculatedFrom IFCT-oriented ingredient micro panel
Magnesium10.9 mg3%CalculatedFrom IFCT-oriented ingredient micro panel
Zinc0.3 mg2%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 70%
  • Fat 19%
  • Protein 11%

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