Savory Semolina Upma with Nuts and Seeds calories & nutrition
Savory Semolina Upma with Nuts and Seeds contains 705 calories per serving (35% of a 2,000 kcal daily diet), with 48g fat, 54g carbs, and 20g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Savory Semolina Upma with Nuts and Seeds?
| 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
How does Savory Semolina Upma with Nuts and Seeds compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Breakfast Platter with Sweet and Savory Items | 356g | 411 | 39g | -294 kcal, more protein |
| Pan-fried Foie Gras with Root Vegetable Salad and Savory Tart | 312g | 751 | 17g | +46 kcal, less protein |
| Savory Fenugreek Fritter (Handvo/Dhokla-like) | 110g | 393 | 18g | -312 kcal, less protein |
| Savory Muffin with Cheese and Herbs | 145g | 475 | 17g | -230 kcal, less protein |
Frequently Asked Questions
Is Savory Semolina Upma with Nuts and Seeds healthy?
In moderation. Savory Semolina Upma with Nuts and Seeds is calorie-dense at 261 kcal/100 g. With 20g protein and 54g carbs, it provides good nutrition but watch portion sizes.
Is Savory Semolina Upma with Nuts and Seeds good for weight loss?
At 705 calories per serving, Savory Semolina Upma with Nuts and Seeds is calorie-dense. It can fit a weight loss diet if portions are adjusted or paired with lighter options throughout the day.
How much protein is in Savory Semolina Upma with Nuts and Seeds?
One serving contains 20g of protein, which is about 20% of the recommended daily protein intake.
What app can track calories in this meal?
Arise lets you track this meal instantly by taking a photo. No manual entry needed — the AI recognizes ingredients and calculates nutrition automatically.
What are the nutrition facts for Savory Semolina Upma with Nuts and Seeds?
- Macro split: fat 61%, carbs 31%, protein 8%
- Energy density: 261 kcal/100 g (high)
- Top calorie contributors: Semolina (Upma), Cooking oil, Cashew nuts
How long does it take to burn off Savory Semolina Upma with Nuts and Seeds?
- Jogging: ~81 min
- Cycling: ~93 min
- Walking: ~173 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Savory Semolina Upma with Nuts and Seeds?
- kcal: 35% of daily intake
- Fat: 69% of daily intake
- Carb: 27% of daily intake
- Protein: 20% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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