🧪 Nutrition Facts
- Calories 334.4
- Total Fat 9.0 g
- Saturated Fat 5.4 g
- Cholesterol 0.0 mg
- Sodium 936.0 mg
- Potassium 164.8 mg
- Total Carbohydrate 57.0 g
- Dietary Fiber 3.1 g
- Sugars 3.2 g
- Protein 6.4 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 40.8 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 1.7 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
At 334.4 calories per serving (1 Serving (80.0g)), Vegetable Upma is a high-calorie food — portion size matters if you're monitoring your daily intake. Carbohydrates are the primary energy source at 57.0g per serving (68.1% of calories), with a good 3.1g of dietary fiber. One thing to note: a single serving contains 936.0mg of sodium (41% of the daily recommended limit), which is significant if you're watching your salt intake.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Semolina (72%), Edible Vegetable Fat - Interesterified (palmolein Oil, Palm Kernel Oil), Dehydrated Carrot, Salt, Green Chilli, Ginger, Sugar, Bengal Gram Dal, Curry Leaves, Mustard, Dehydrated Onion, Anticaking Agent Silica (e 551), and Acidity Regulator (citric Acid (e 330) and Tartaric Acid (e 334)), Permitted Artificial Clarified Butter Flavouring.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Vegetable Upma. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Vegetable Upma — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Vegetable Upma contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 334.4 kcal | 16.7% |
| Total Fat | 9.0 g | 12% |
| Saturated Fat | 5.4 g | 27% |
| Sodium | 936.0 mg | 41% ⚠️ |
| Total Carbohydrate | 57.0 g | 21% |
| Dietary Fiber | 3.1 g | 11% |
| Total Sugars | 3.2 g | 6% |
| Protein | 6.4 g | 13% |
| Calcium | 40.8 mg | 3% |
| Iron | 1.7 mg | 9% |
| Potassium | 164.8 mg | 4% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Vegetable Upma accounts for 16.7% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 68.1% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 334.4 calories in Vegetable Upma? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 25.3 min |
| Walking: 17 minutes per mile | 57.7 min |
| Cycling (Low Intensity) | 36.6 min |
| HIIT | 31.0 min |
| Boxing | 34.5 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Vegetable Upma
Is Vegetable Upma good fuel for endurance activities?
Vegetable upma works reasonably well for endurance activities thanks to its 57g of carbohydrates, which provide quick energy for sustained effort. The modest protein content and decent fiber help with satiety, though you might want to pair it with additional protein for longer activities.
Is Vegetable Upma heart-healthy?
The high sodium level and saturated fat content make this less ideal for heart health, especially if consumed regularly. To make it more heart-friendly, you could look for low-sodium versions or prepare it at home with less salt and healthier oil.
How does Vegetable Upma fit a low-sodium diet?
At 936mg of sodium per 80g serving, this product is too high for a low-sodium diet plan. You'd need to significantly limit portion sizes or seek alternatives with much lower salt content.
Is Vegetable Upma suitable for people with lactose intolerance?
This dish is safe for lactose intolerance—it contains no dairy ingredients, only a plant-based artificial butter flavoring.
What should I watch out for with Vegetable Upma?
This dish is quite high in sodium at 936mg per serving, which is over 40% of the daily recommended limit. The saturated fat content at 5.4g is also notable, so it's worth being mindful of portion size or frequency if you're watching your fat intake.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
