USDA reference food

Upma

1 cup, cooked of upma (170 g) has 150 calories, 3g of protein, 4.5g of fat and 2g of fiber (USDA FoodData Central, the dietary survey database (FNDDS), FDC 2709128).

FoodData Central 2709128, the dietary survey database (FNDDS), in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 cup, cooked (170g)

AmountPortion

Amount per serving

Calories150

% Daily Value*

Total Fat 4.5g6%

Saturated Fat 0.5g3%

Trans Fat not declared

Cholesterol 0mg0%

Sodium 170mg7%

Total Carbohydrate 23g9%

Dietary Fiber 2g8%

Total Sugars 3g

Includes Added Sugars not declared

Protein 3g7%

Vitamin D 0mcg0%

Calcium 160mg13%

Iron 6.9mg38%

Potassium 190mg4%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (the dietary survey database (FNDDS)), scaled to the portion. Check the USDA record.

Protein per 100 g: 2g; more than 23% of 8,218 USDA reference foods
Calories per 100 g: 87; more than 25% of reference foods
Fiber per 100 g: 1.3g; more than 61% of reference foods

What a portion gives you

Fiber 2g8%

Protein 3g7%

Potassium 190mg4%

Calcium 160mg13%

Iron 6.9mg38%

Sodium 170mg7%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, the dietary survey database (FNDDS) (FDC 2709128); FDA Daily Values, 21 CFR 101.9.

Also rich in

Vitamin C19 mg in 1 cup, cooked (170 g), 21% of the Daily Value
Thiamin0.1 mg in 1 cup, cooked (170 g), 11% of the Daily Value
Folate43 µg DFE in 1 cup, cooked (170 g), 11% of the Daily Value
Copper0.1 mg in 1 cup, cooked (170 g), 11% of the Daily Value

Source: USDA FoodData Central (FDC 2709128), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 64% carbohydrate, 27% fat and 9% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	87.0	25%
Protein	1.98 g	23%
Total fat	2.64 g	38%
Carbohydrate	13.8 g	61%
Fiber	1.30 g	61%
Total sugars	1.61 g	52%
Sodium	98.0 mg	59%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (65)

The portion is 1 cup, cooked (170 g); % DV is for that portion.

Energy, macronutrients and sugars (12)

Nutrient	Per portion	Per 100 g	% DV
Protein	3.37 g	1.98 g	7%
Total lipid (fat)	4.49 g	2.64 g	6%
Carbohydrate, by difference	23.5 g	13.8 g	9%
Energy	148 kcal	87.0 kcal
Alcohol, ethyl	0 g	0 g
Water	138 g	81.0 g
Total Sugars	2.74 g	1.61 g
Fiber, total dietary	2.21 g	1.30 g	8%
Cholesterol	0 mg	0 mg	0%
Fatty acids, total saturated	0.61 g	0.36 g	3%
Fatty acids, total monounsaturated	1.78 g	1.05 g
Fatty acids, total polyunsaturated	1.75 g	1.03 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	163 mg	96.0 mg	13%
Iron, Fe	6.90 mg	4.06 mg	38%
Magnesium, Mg	17.0 mg	10.0 mg	4%
Phosphorus, P	49.3 mg	29.0 mg	4%
Potassium, K	189 mg	111 mg	4%
Sodium, Na	167 mg	98.0 mg	7%
Zinc, Zn	0.37 mg	0.22 mg	3%
Copper, Cu	0.095 mg	0.056 mg	11%
Selenium, Se	5.44 µg	3.20 µg	10%

Vitamins (23)

Nutrient	Per portion	Per 100 g	% DV
Retinol	0 µg	0 µg
Vitamin A, RAE	18.7 µg	11.0 µg	2%
Carotene, beta	201 µg	118 µg
Carotene, alpha	37.4 µg	22.0 µg
Vitamin E (alpha-tocopherol)	1.41 mg	0.83 mg	9%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	11.9 µg	7.00 µg
Lycopene	780 µg	459 µg
Lutein + zeaxanthin	139 µg	82.0 µg
Vitamin C, total ascorbic acid	18.7 mg	11.0 mg	21%
Thiamin	0.13 mg	0.075 mg	11%
Riboflavin	0.066 mg	0.039 mg	5%
Niacin	1.30 mg	0.77 mg	8%
Vitamin B-6	0.13 mg	0.079 mg	8%
Folate, total	32.3 µg	19.0 µg
Vitamin B-12	0 µg	0 µg	0%
Choline, total	10.5 mg	6.20 mg	2%
Vitamin K (phylloquinone)	9.01 µg	5.30 µg	8%
Folic acid	15.3 µg	9.00 µg
Folate, food	17.0 µg	10.0 µg
Folate, DFE	42.5 µg	25.0 µg	11%
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Fatty acids (19)

Nutrient	Per portion	Per 100 g
SFA 4:0	0 g	0 g
SFA 6:0	0 g	0 g
SFA 8:0	0 g	0 g
SFA 10:0	0 g	0 g
SFA 12:0	0 g	0 g
SFA 14:0	0.0051 g	0.0030 g
SFA 16:0	0.45 g	0.27 g
SFA 18:0	0.12 g	0.072 g
MUFA 18:1	1.71 g	1.00 g
PUFA 18:2	1.54 g	0.91 g
PUFA 18:3	0.21 g	0.12 g
PUFA 20:4	0 g	0 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0.015 g	0.0090 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0.036 g	0.021 g
PUFA 20:5 n-3 (EPA)	0 g	0 g
MUFA 22:1	0.020 g	0.012 g
PUFA 22:5 n-3 (DPA)	0 g	0 g

Source: USDA FoodData Central, FDC 2709128: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Next questions

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Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov