Upma is a light and nutritious South Indian dish made from semolina. It provides instant energy, aids digestion, and keeps you full for longer.
Upma (per 100 g, made from semolina/sooji) contains carbohydrates ~20–25 g, protein ~4 g, fat ~3–4 g, B-vitamins (thiamine 0.05 mg, riboflavin 0.03 mg, niacin 1 mg), calcium ~20 mg, and iron ~1 mg. It is easily digestible, low-fat, and provides moderate energy.
