7% of the WHO 25g/day free-sugar guideline
What it takes to burn this off
Estimated for a typical 70kg (154 lb) adult — actual calories burned vary by body weight, pace, and fitness level. General reference only, not personalized advice.
Upma is roasted semolina cooked with vegetables, mustard seeds, and curry leaves — a savory dish with no sugar added in its standard preparation. The natural sugar here comes entirely from the vegetables stirred in.
Pairs well with: Adding extra vegetables or a side of curd boosts fiber and protein alongside the semolina.
Figures are for general reference, not personalized medical guidance; always confirm with a lab-tested label or professional for dietary decisions.
Source: Nutrition-aggregator estimates for veggie upma (~1.25-1.5g sugar per 100g cooked), scaled to a 180g bowl. Total carbs: nutrition-aggregator estimates for a typical cooked-upma bowl. GI: classified low relative to the other breakfast staples here, per the site's glycemic index guide, since roasted semolina with vegetables digests more gently than refined-rice dishes. (last verified 2026-08-28)