Savory Semolina Upma with Nuts and Seeds calories & nutrition

One serving of Savory Semolina Upma with Nuts and Seeds is about 705 kcal (35% of a 2,000-kcal diet). Macros per serving: fat 48 g, carbs 54 g, protein 20 g. Key ingredients: Semolina (Upma), Cashew nuts, Pumpkin seeds.

Ingredients

Ingredient	Amount	kcal	Fat	Carb	Protein
Semolina (Upma)	200 g	260	8	40	8
Cashew nuts	20 g	110	9	6	4
Pumpkin seeds	15 g	85	7	3	4
Sunflower seeds	10 g	60	5	2	2
Mixed seeds (chia, sesame, flax)	10 g	55	4	3	2
Cooking oil	15 ml	135	15	0	0

Macronutrients (Fat, Carbs, Protein) are shown in grams (g).

Ingredient links

Semolina (Upma) · Cashew nuts · Pumpkin seeds · Sunflower seeds · Mixed seeds (chia, sesame, flax) · Cooking oil

Deeper insights

• Macro split: fat 61%, carbs 31%, protein 8%
• Energy density: 261 kcal/100 g (high)
• Top calorie contributors: Semolina (Upma), Cooking oil, Cashew nuts

Burning these calories

• Jogging: ~86 min
• Cycling: ~89 min
• Walking: ~173 min

* Assumes a 70 kg person, moderate pace.

Daily macro share

• Fat: 69% of daily intake
• Carb: 27% of daily intake
• Protein: 20% of daily intake

* Reference intake (protein-forward): fat 70 g, carbs 200 g, protein 100 g.

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