1–2.5gsugar
1.5gnatural sugar
7% of the WHO 25g/day free-sugar guideline
What it takes to burn this off
7calories from this sugar
~2 minbrisk walk (~5.6 km/h)
<1 minrunning (~8 km/h)
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.
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 (last verified 2026-08-28)