How many carbs are in upma?
1 cup, cooked of upma contains about 23.5g of carbohydrate, 21.3g net carbs after subtracting 2.2g of fiber, 3.4g of protein, and 148 calories.
Carbs by portion size
| Portion | Total carbs | Fiber | Net carbs |
|---|---|---|---|
| 1 cup, cooked (170g) | 23.5g | 2.2g | 21.3g |
| 100 grams (100g) | 13.8g | 1.3g | 12.5g |
Net carbs in upma
1 cup, cooked of upma contains 21.3g of net carbs — total carbs (23.5g) minus dietary fiber (2.2g). Net carbs are the carbs your body actually digests and that raise blood glucose. See our guide to net carbs for how this calculation works and when to use it.
Full nutrition for upma (per 100g)
- Calories: 87 kcal
- Carbohydrate: 13.8g
- Dietary fiber: 1.3g
- Sugars: 1.6g
- Protein: 2g
- Fat: 2.6g
Reference values from USDA FoodData Central (survey fndds dataset, fdcId 2344616). Values are per 100 grams.
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Download on the App StoreFrequently asked questions
How many carbs are in upma?
1 cup, cooked of upma contains about 23.5g of total carbohydrate. After subtracting 2.2g of fiber, the net carbs are about 21.3g.
How many net carbs are in upma?
Net carbs in 1 cup, cooked of upma are about 21.3g — that is total carbs (23.5g) minus dietary fiber (2.2g). See our net carbs explainer for the full calculation.
Is upma good for diabetics?
Upma contains carbohydrates that will raise blood glucose. Whether it fits your meal plan depends on the portion and your overall daily target. Most U.S. diabetes care teams use total carbs (not net) for insulin dosing — see our diabetes carb-counting guide.
Is upma keto-friendly?
Whether upma fits a keto plan depends on your daily net-carb budget (typically under 20–30g per day). One serving (1 cup, cooked) provides about 21.3g of net carbs.