Calories and protein in a katori of upma, with and without oil
Also called rava upma, uppittu.
The short answer
1 katori, about 150 g, normal oil
160 kcal
5 g protein
Fat 4 g · carbs 26 g · fibre 2.5 g · Vegan
Portion: a 150 ml katori, packed. Calculated from USDA FoodData Central
Upma swells with water, so a katori looks generous for the amount of rava inside.
With and without oil
The same 1 katori, changing only the oil the rava is roasted in. Normal is about 3 g in this portion. A little halves the recipe’s fat and a lot doubles it, so in a portion of the same weight a lot comes out a little under double. These are the four levels the app asks about, with the same numbers.
| Oil | Added | Calories | Protein |
|---|---|---|---|
| None | 0 g | 140 kcal | 5 g |
| A little | 1.5 g | 150 kcal | 5 g |
| Normal | 3 g | 160 kcal | 5 g |
| A lot | 6 g | 180 kcal | 5 g |
What moves the number
- Soojiabout 110 kcal
- Oil (the oil the rava is roasted in)about 30 kcal
- Peasabout 5 kcal
The recipe behind these numbers
Raw ingredient weights in one 1 katori, scaled from the batch recipe in the Homekcal app’s dish table, with normal oil. Water, salt and spices add almost no energy but are listed so the recipe is complete. If your version has more of something, the numbers move with it.
| Ingredient | Weight | Calories | Protein |
|---|---|---|---|
| SoojiUSDA: Semolina, enriched | 31 g | 110 | 4 g |
| WaterUSDA: Beverages, water, tap, drinking | 94 g | 0 | 0 g |
| OnionUSDA: Onions, raw | 10 g | 5 | 0 g |
| PeasUSDA: Peas, green, raw | 6.5 g | 5 | 0.5 g |
| CarrotUSDA: Carrots, raw | 6.5 g | 5 | 0 g |
| Urad dalUSDA: Mungo beans, mature seeds, raw | 0.5 g | 0 | 0 g |
| Chana dalUSDA: Chickpeas (garbanzo beans, bengal gram), mature seeds, raw | 0.5 g | 0 | 0 g |
| Mustard seedsUSDA: Spices, mustard seed, ground | 0.5 g | 0 | 0 g |
| Green chilliUSDA: Peppers, hot chili, green, raw | 1 g | 0 | 0 g |
| GingerUSDA: Ginger root, raw | 1 g | 0 | 0 g |
| SaltUSDA: Salt, table | 1 g | 0 | 0 g |
| OilUSDA: Oil, canolaThe oil the rava is roasted in | 3 g | 30 | 0 g |
What we could not match
Stand ins and assumptions in this recipe that a person still has to check.
- Chana dal: Chana dal is split, skinned desi chickpea; USDA has only whole chickpea (bengal gram). Close in macros; check.
How this was worked out
This is the same dish the Homekcal app logs, from the same table. Each raw ingredient’s weight is multiplied by its per-100 g values in USDA FoodData Central, the batch is added up and divided by the cooked weight it makes. Calories are rounded to the nearest 10 and grams to the nearest gram, because a standard recipe is not your recipe. These are calculated values, not weighed or lab tested meals, and home versions vary a lot.
Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2026. fdc.nal.usda.gov. Public domain (CC0).
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