Protein
13%
Carbs
61%
Fat
26%
Food Tags
Low sugar
Low glycemic index
Low saturated fats
High carb
Estimated Glycemic Index
35.6
Nutrition Information
Serving SizeBowl (177g)
Amount per serving
Calories213 Kcal
% Daily value
Total Fat 6g11%
Saturated Fat 1g5%
Trans Fat 00%
Monosaturated Fat 2g7%
Polysaturated Fat 2g33%
Cholesterol 0mg0%
Total Carbohydrate 34g26%
Dietary Fibre 5g17%
Sugar 3gNA
Added Sugar 1g4%
Protein 7g13%
Sodium 303mg15%
The % daily value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Key nutrients are shown here. Our database has upto 100 nutrient values
Meals
Searchable
Recommendable
Ingredients
Ingredients
Quantity in grams
spices, mustard seed, ground
0.50 g
spices, turmeric, ground
0.75 g
salt, table
0.75 g
oil, peanut, salad or cooking
3.38 g
cereals, quaker, quick oats, dry
40.00 g
carrots, raw
8.00 g
onions, raw
20.00 g
peas, green, raw
9.06 g
beverages, water, tap, drinking
90.00 g
sugars, granulated
1.05 g
chillies, green
1.00 g
chillies, dry
0.50 g
curry leaves
0.25 g
black gram, dhal
1.50 g
Food groups
51%
water
23%
other gluten free grains
11%
allium veggies
5%
peas
5%
tuber veggies
2%
vegetable oils
1%
dry herbs and spices
1%
lentils
1%
fresh herbs and spices
1%
sugars
0%
salt
Health Tags for Oats upma
Condition
Risk Level
Reason
Better Alternatives
Diabetes
● Can consume freely
Bulgur upma (cracked wheat tabouli), Jowar upma, Veg quinoa upma
IBS
● Avoid this food
Presence of high FODMAP ingredient- onions, peas
Millet upma, Jowar upma, Steamed rice ball (upma), Oats upma (no onions, peas)