Prep Time15 min
Cook Time15 min
A single serving of this semiya upma (vermicelli upma) can give you 303 kcal. This semiya upma recipe is low in calories and made up of whole wheat. It contains better protein and fiber than vermicelli upma prepared with refined wheat flour. We will also discuss how much nutrition this semiya upma can give to a male & female despite being low in calories.
Semiya is traditional Indian food and a cultural symbol of lifestyle and history. Semiya upma and semiya kheer are very famous in the Indian diet. Semiya kheer is specially prepared during festivals and Eid.
Semiya upma is an important staple in Indian breakfast and almost every person likes it. Hence it is also important to make a low-calorie semiya upma for those wanting to lose weight. This way the whole family can enjoy the same meal without affecting your diet plan.
Semiya is a traditional food made with whole wheat or refined wheat flour. The flour is processed into the hard dough and then extruded, dried in the sun.
Most semiya available in the market are refined flour. Refining whole wheat flour reduces nutritional value. The refined flour semiya lacks important essential amino acid lysine, and hence protein quality of your meal may remain poor.
Buy-Clay pot for semiya upma recipe
Benefits of semiya upma recipe
Semiya upma is good for diabetics. A single serving contains just 13% of total free sugar. Eating a meal with low free sugar will help control your glucose levels. Further a single serving of semiya upma also contains double the daily requirement of chromium. Chromium is thought to stimulate the insulin cells in the pancreas.
Semiya upma is good for weight loss too. The single-serving has just 300 kcal. So even if you eat 4 servings in a day, you will end up getting only around 914 kcal which should be sufficient to set you a calorie deficit for the day to initiate weight loss.
Semiya upma also has a decent amount of fiber.
High protein moderate carbs
If you eat 4 servings of semiya upma in a day, you will get around 58 grams of proteins and 150 grams of carbs. This amount of protein is sufficient for a female and some males as well. Men may require more protein depending upon their height and weight.
Despite being low in calories, this semiya upma is rich in nutrients like Vitamin B7, Vitamin B9, Vitamin C, Vitamin D, Calcium, Phosphorus, iron, chromium, and other elements as well. Please look at the nutrition of the single serving to compare how it serves nutrition to males and females.
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Ingredients of Semiya Upma Recipe
Semiya Upma recipe nutrition compared with male and female RDA
Serving size: 1 Low calorie semiya upma
Calories in Low calorie semiya upma
Calories in Low calorie semiya upma are 303.42 kCal; as much as 15.17 % of male DRI of 2000 kCal. Therefore, it can attain 20.23 % of female DRI of 1500 kCal.
Protein forms 18.79 % of the calories
Carbs form 49.25 % of the calories in Low calorie semiya upma.
Fats form 30.64 % of the calories.
Macros in Low calorie semiya upma
Protein in Low calorie semiya upma – 14.25 gm, particularly 19.00 % of male DRI of 75 gm. Further, it can complete 25.33 % of female DRI of 56.25 gm. In general, protein DRI is 15% of calories.
Carbs in Low calorie semiya upma – 37.36 gm, therefore, is 13.59 % of male DRI of 275 gm. Therefore, it can achieve 18.11 % of female DRI of 206.25 gm. To clarify, carbohydrates DRI is 55% of calories.
Fats in Low calorie semiya upma – 10.33 gm, notably 15.49 % of male DRI of 66.67 gm. As a result, a woman gets 20.66 % of female DRI of 50.00 gm. Markedly, fats DRI is 30% of calories.
The Fibre in Low calorie semiya upma – 5.43 gm, thus is, 14.29 % of male DRI of 38 gm. Consequently, females get 21.72 % of female DRI of 25 gm.
Soluble Fibre – 1.21 gm, particularly 12.10 % of male DRI of 10 gm. Consequently, females will get as much as 12.27 % of female DRI of 9.86 gm.
Total Free Sugar – 8.13 gm, which is not only 13.55 % of male DRI of 60 gm but also 16.26 % of female DRI of 50 gm.
Vitamins in Low-calorie semiya upma
Vitamin A – 64.44 mcg, as much as 7.16 % of male DRI of 900 mcg. Furthermore, women can get as much as 9.21 % of female DRI of 700 mcg.
Thiamine (Vitamin B1) – 0.11 mg, particularly 9.17 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 10.00 % of female DRI of 1.1 mg.
Riboflavin (Vitamin B2) – 0.07 mg, therefore, is 5.38 % of male DRI of 1.3 mg. Besides, women also get 6.36 % of female DRI of 1.1 mg.
Niacin (Vitamin B3) – 0.84 mg, notably 5.25 % of male DRI of 16 mg and 6.00 % of female DRI of 14 mg.
Pyridoxine (Vitamin B6) – 0.15 mg, thus is, 11.54 % of DRI of 1.3 mg for males and females.
Biotin (Vitamin B7) – 14.23 mcg, therefore, is 47.43 % of DRI of 30 mcg for males and females.
Total Folate (Vitamin B9) – 84.74 mcg, as much as 21.19 % of DRI of 400 mcg for males and females.
Cobalamin (Vitamin B12) – 0 mcg, particularly 0.00 % of DRI of 2.4 mcg for males and females
L-ascorbic acid (Vitamin C) – 67.55 mg, therefore, is 75.06 % of male DRI of 90 mg. Further, it is 90.07 % of female DRI of 75 mg.
Calciferol (Vitamin D) – 4.52 mcg, notably 90.40 % of DRI of 5 mcg for males and females.
Alpha-tocopherol (Vitamin E) – 0.11 mg, thus is, 0.73 % of DRI of 15 mg for males and females.
Vitamin K – 18.23 mcg, as much as 15.19 % of male DRI of 120 mcg and 20.26 % of female DRI of 90 mcg.
Minerals in Low-calorie semiya upma
Calcium – 258.08 mg, particularly 25.81 % of DRI of 1000 mg for males and females.
Phosphorus – 224.03 mg, therefore, is 32.00 % of DRI of 700 mg for males and females.
Iron – 1.6 mg, notably 20.00 % of male DRI of 8 mg and 8.89 % of female DRI of 18 mg.
Magnesium – 37.96 mg, thus is, 9.49 % of male DRI of 400 mg and 12.25 % of female DRI of 310 mg.
Copper – 190 mcg, as much as 21.11 % of DRI of 900 mcg for males and females.
Manganese – 0.45 mg, particularly 19.57 % of male DRI of 2.3 mg and 25.00 % of female DRI of 1.8 mg.
Molybdenum – 10 mcg, therefore, is 22.22 % of DRI of 45 mcg for males and females.
Zinc – 1.85 mg, notably 16.82 % of male DRI of 11 mg. At the same time, women get 23.13 % of female DRI of 8 mg.
Chromium – 70 mcg, thus is, 200.00 % of male DRI of 35 mcg. Besides, women too get 280.00 % of female DRI of 25 mcg.
Selenium – 17.84 mcg, as much as 32.44 % of DRI of 55 mcg for males and females.
Cholesterol – 44.5 mg,
Potassium – 233.02 mg, as much as 4.96 % of DRI of 4700 mg for males and females.
Sodium – 14.22 mg, particularly 0.95 % of DRI of 1500 mg for males and females.
Omega 3 – 157.2 mg, therefore, is 26.20 % of DRI of 600 mg for males and females,
Omega 6 – 334.9 mg, not only 55.82 % of DRI of 600 mg for males and females.
Once all the ingredients of semiya upma are ready, take a pan, heat it, add ½ tsp ghee to it.
Now add cumin seeds, simmer for 2 min.
Wash and chop all the vegetables into small slices.
Then add chopped onion and chopped green chili.
Once onion fried, add chopped capsicum, chopped tomato, and paneer cubes. Paneer will increase the protein content of semiya upma.
Now add spices, turmeric, coriander powder, and salt.
Mix well, cover it and cook for 5 min.
Add whole wheat semiya to it, add water, Mix well.
Cover it and cook for 8 min.
Garnish with coriander leaves.
Our healthy high Protein semiya upma is ready to serve.