Other Foods · SOURCE-BASED NUTRITION
Upma nutrition facts
Survey (FNDDS)
Upma. Nutrient values are reported by USDA FoodData Central for the stated 100 g basis.
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Nutrition for your portion
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MEASURED VALUES
Key nutrition facts
For 100 g
COMPLETE PROFILE
All available nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 87 kcal | — |
| Protein | 1.98 g | 4% |
| Carbohydrate, by difference | 13.8 g | 5% |
| Total lipid (fat) | 2.64 g | 3.4% |
| Fiber, total dietary | 1.3 g | 4.6% |
| Total Sugars | 1.61 g | — |
| Fatty acids, total saturated | 0.36 g | 1.8% |
| Cholesterol | 0 mg | 0% |
| Sodium, Na | 98 mg | 4.3% |
| Potassium, K | 111 mg | 2.4% |
| Calcium, Ca | 96 mg | 7.4% |
| Iron, Fe | 4.06 mg | 22.6% |
| Magnesium, Mg | 10 mg | 2.4% |
| Phosphorus, P | 29 mg | 2.3% |
| Zinc, Zn | 0.22 mg | 2% |
| Copper, Cu | 0.06 mg | 6.2% |
| Selenium, Se | 3.2 µg | 5.8% |
| Vitamin A, RAE | 11 µg | 1.2% |
| Vitamin C, total ascorbic acid | 11 mg | 12.2% |
| Vitamin D (D2 + D3) | 0 µg | 0% |
| Vitamin E (alpha-tocopherol) | 0.83 mg | 5.5% |
| Vitamin K (phylloquinone) | 5.3 µg | 4.4% |
| Thiamin | 0.08 mg | 6.3% |
| Riboflavin | 0.04 mg | 3% |
| Niacin | 0.77 mg | 4.8% |
| Vitamin B-6 | 0.08 mg | 4.6% |
| Folate, DFE | 25 µg | 6.3% |
| Vitamin B-12 | 0 µg | 0% |
| Choline, total | 6.2 mg | 1.1% |
| Alcohol, ethyl | 0 g | — |
| Caffeine | 0 mg | — |
| Carotene, alpha | 22 µg | — |
| Carotene, beta | 118 µg | — |
| Cryptoxanthin, beta | 7 µg | — |
| Fatty acids, total monounsaturated | 1.05 g | — |
| Fatty acids, total polyunsaturated | 1.03 g | — |
| Folate, food | 10 µg | — |
| Folate, total | 19 µg | — |
| Folic acid | 9 µg | — |
| Lutein + zeaxanthin | 82 µg | — |
| Lycopene | 459 µg | — |
| MUFA 16:1 | 0.01 g | — |
| MUFA 18:1 | 1 g | — |
| MUFA 20:1 | 0.02 g | — |
| MUFA 22:1 | 0.01 g | — |
| PUFA 18:2 | 0.91 g | — |
| PUFA 18:3 | 0.12 g | — |
| PUFA 18:4 | 0 g | — |
| PUFA 20:4 | 0 g | — |
| PUFA 20:5 n-3 (EPA) | 0 g | — |
| PUFA 22:5 n-3 (DPA) | 0 g | — |
| PUFA 22:6 n-3 (DHA) | 0 g | — |
| Retinol | 0 µg | — |
| SFA 10:0 | 0 g | — |
| SFA 12:0 | 0 g | — |
| SFA 14:0 | 0 g | — |
| SFA 16:0 | 0.27 g | — |
| SFA 18:0 | 0.07 g | — |
| SFA 4:0 | 0 g | — |
| SFA 6:0 | 0 g | — |
| SFA 8:0 | 0 g | — |
| Theobromine | 0 mg | — |
| Vitamin E, added | 0 mg | — |
| Water | 81 g | — |
MEASURED NUTRIENT ROLES
Top nutrients that support the body
For 100 g, the strongest Daily Value contributions among nutrients available in this record are Iron (22.6% DV), Vitamin C (12.2% DV) and Calcium (7.4% DV). The cards explain the normal roles of those nutrients, not a treatment effect of the food.
Iron: oxygen transport
This amount provides 4.06 mg. Iron is needed for hemoglobin and myoglobin, which carry oxygen, and supports growth and neurological development. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceVitamin C: collagen and antioxidant function
This amount provides 11 mg. Vitamin C acts as an antioxidant and supports collagen production, immune function and absorption of nonheme iron. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceCalcium: bones, muscles and nerves
This amount provides 96 mg. Calcium helps form bones and teeth and supports normal muscle, nerve and blood-vessel function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceThiamin (B1): energy and cell function
This amount provides 0.08 mg. Thiamin helps turn food into energy and supports normal cell growth and function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceFolate: DNA and cell division
This amount provides 25 µg. Folate is needed to make DNA and RNA and for normal cell division. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceCopper: iron metabolism and nerves
This amount provides 0.06 mg. Copper supports energy production, connective tissue, iron metabolism, and normal nervous and immune function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceMEASURED CONTRIBUTIONS AND REVIEWED RECORDS
Food-specific benefits & evidence
High in Iron
This amount provides 4.06 mg. Iron is needed for hemoglobin and myoglobin, which carry oxygen, and supports growth and neurological development. This is a measured nutrient contribution, not proof that the food prevents or treats disease.
Read the nutrient referenceTRANSPARENCY
Food data sources
- FoodData CentralU.S. Department of Agriculture, Agricultural Research Service
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