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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
Calories121.8 kcal6%
Protein3.2 g5%
Carbohydrates21.1 g7%
Total Fat2.6 g4%
Dietary Fibre1.5 g5%
Sugar1.4 g3%
Sodium251.3 mg13%

Micronutrients

NutrientAmount% DVStatusNote
Iron0.6 mg4%CalculatedFrom IFCT-oriented ingredient micro panel
Calcium15.9 mg2%CalculatedIncludes curry leaves, mustard seeds
Vitamin C3.3 mg4%CalculatedFrom IFCT-oriented ingredient micro panel
Potassium88.2 mg3%CalculatedFrom IFCT-oriented ingredient micro panel
Magnesium16.3 mg5%CalculatedFrom IFCT-oriented ingredient micro panel
Zinc0.4 mg3%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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