Low calorie Semiya upma recipe (vermicelli upma)

  • Prep Time
    15 min
  • Cook Time
    15 min
  • Serving
    1
  • View
    136

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

You can improve the nutritional value of semiya by choosing whole wheat semiya or rice semiya.

Benefits of semiya upma recipe

Diabetes

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.

Weight loss 

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.

Nutrient-rich

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

Ingredients of Semiya Upma Recipe

Nutrition

Semiya Upma nutrition facts compared with male and female RDA

  • Daily Value*
  • Calories in semiya upma - 303.42 kCal, which provides 15.17 % of the daily value for RDA of 2000 kCal for males and 20.23 % of the daily value for RDA of 1500 kCal for females.
  • Protein in semiya upma - 14.25 gm, that is 19.00 % of the daily value for RDA of 75 gm for males and 25.33 % of the daily value for RDA of 56.25 gm for females. Protein RDA is set at 15% of calories.
  • Protein form 18.79 % of the calories of semiya upma.
  • Carbs in semiya upma - 37.36 gm, around 13.59 % of the daily value for RDA of 275 gm for males and 18.11 % of the daily value for RDA of 206.25 gm for females. Carbs RDA is set at 55% of calories.
  • Carbs form 49.25 % of the calories of semiya upma.
  • Fats in semiya upma - 10.33 gm, approximately 15.49 % of the daily value for RDA of 66.67 gm for males and 20.66 % of the daily value for RDA of 50.00 gm for females. Fats' RDA is set at 30% of calories.
  • Fats form 30.64 % of the calories of semiya upma.
  • The fiber in Low-calorie semiya upma - 5.43 gm, nearly 14.29 % of the daily value for RDA of 38 gm for males and 21.72 % of the daily value for RDA of 25 gm for females.
  • Soluble Fiber - 1.21 gm, nearly 12.10 % of the daily value for RDA of 10 gm for males and 12.27 % of the daily value for RDA of 9.86 gm for females.
  • Total Free Sugar - 8.13 gm, almost 13.55 % of the daily value for RDA of 60 gm for males and 16.26 % of the daily value for RDA of 50 gm for females.
  • Vitamins in Low-calorie semiya upma
  • Vitamin A - 64.44 mcg, roughly 7.16 % of the daily value for RDA of 900 mcg for males and 9.21 % of the daily value for RDA of 700 mcg for females.
  • Vitamin B1 - 0.11 mg, almost 9.17 % of the daily value for RDA of 1.2 mg for males and 10.00 % of the daily value for RDA of 1.1 mg for females.
  • Vitamin B2 - 0.07 mg, nearly 5.38 % of the daily value for RDA of 1.3 mg for males and 6.36 % of the daily value for RDA of 1.1 mg for females.
  • Vitamin B3 - 0.84 mg, roughly 5.25 % of the daily value for RDA of 16 mg for males and 6.00 % of the daily value for RDA of 14 mg for females.
  • Vitamin B6 - 0.15 mg, which is 11.54 % of the daily value for RDA of 1.3 mg for males and 11.54 % of the daily value for RDA of 1.3 mg for females.
  • Vitamin B7 - 14.23 mcg, roughly 47.43 % of the daily value for RDA of 30 mcg for males and 47.43 % of the daily value for RDA of 30 mcg for females.
  • Vitamin B9 - 84.74 mcg, around 21.19 % of the daily value for RDA of 400 mcg for males and 21.19 % of the daily value for RDA of 400 mcg for females.
  • Vitamin B12 - 0 mcg, roughly 0.00 % of the daily value for RDA of 2.4 mcg for males and 0.00 % of the daily value for RDA of 2.4 mcg for females.
  • Vitamin C - 67.55 mg, almost 168.88 % of the daily value for RDA of 40 mg for males and 90.07 % of the daily value for RDA of 75 mg for females. Semiya upma provides a good amount of vitamin C.
  • Vitamin D - 4.52 mcg, which is 90.40 % of the daily value for RDA of 5 mcg for males and 90.40 % of the daily value for RDA of 5 mcg for females.
  • Vitamin E - 0.11 mg, that is 7.33 % of the daily value for RDA of 1.5 mg for males and 0.73 % of the daily value for RDA of 15 mg for females.
  • Vitamin K - 18.23 mcg, around 15.19 % of the daily value for RDA of 120 mcg for males and 20.26 % of the daily value for RDA of 90 mcg for females.
  • Minerals in Low-calorie semiya upma
  • Calcium - 258.08 mg, almost 25.81 % of the daily value for RDA of 1000 mg for males and 25.81 % of the daily value for RDA of 1000 mg for females.
  • Phosphorus - 224.03 mg, approximately 32.00 % of the daily value for RDA of 700 mg for males and 32.00 % of the daily value for RDA of 700 mg for females.
  • Iron - 1.6 mg, nearly 20.00 % of the daily value for RDA of 8 mg for males and 8.89 % of the daily value for RDA of 18 mg for females.
  • Magnesium - 37.96 mg, roughly 9.49 % of the daily value for RDA of 400 mg for males and 12.25 % of the daily value for RDA of 310 mg for females.
  • Copper - 190 mcg, almost 21.11 % of the daily value for RDA of 900 mcg for males and 21.11 % of the daily value for RDA of 900 mcg for females.
  • Manganese - 0.45 mg, which is 19.57 % of the daily value for RDA of 2.3 mg for males and 25.00 % of the daily value for RDA of 1.8 mg for females.
  • Molybdenum - 10 mcg, that is 22.22 % of the daily value for RDA of 45 mcg for males and 22.22 % of the daily value for RDA of 45 mcg for females.
  • Zinc - 1.85 mg, approximately 16.82 % of the daily value for RDA of 11 mg for males and 23.13 % of the daily value for RDA of 8 mg for females.
  • Chromium - 70 mcg, around 200.00 % of the daily value for RDA of 35 mcg for males and 280.00 % of the daily value for RDA of 25 mcg for females.
  • Selenium - 17.84 mcg, approximately 32.44 % of the daily value for RDA of 55 mcg for males and 32.44 % of the daily value for RDA of 55 mcg for females.
  • Cholesterol - 44.5 mg,
  • Potassium - 233.02 mg, that is 4.96 % of the daily value for RDA of 4700 mg for males and 4.96 % of the daily value for RDA of 4700 mg for females.
  • Sodium - 14.22 mg, around 0.95 % of the daily value for RDA of 1500 mg for males and 0.95 % of the daily value for RDA of 1500 mg for females.
  • Omega 3 - 157.2 mg, approximately 26.20 % of the daily value for RDA of 600 mg for males and females,
  • Omega 6 - 334.9 mg, nearly 55.82 % of the daily value for RDA of 600 mg for males and females.
  • Values of RDA are for a healthy adult aged between 19 to 50 years, energy requirements may change as per gender, age, and physical activities. Nutritional values of this semiya upma are approximate and may have variance.

    Cooking method

    Step 1

    Once all the ingredients of semiya upma are ready, take a pan, heat it, add ½ tsp ghee to it.

    Step 2

    Now add cumin seeds, simmer for 2 min.

    Step 3

    Wash and chop all the vegetables into small slices.

    Step 4

    Then add chopped onion and chopped green chili.

    Step 5

    Once onion fried, add chopped capsicum, chopped tomato, and paneer cubes. Paneer will increase the protein content of semiya upma.

    Step 6

    Now add spices, turmeric, coriander powder, and salt.

    Step 7

    Mix well, cover it and cook for 5 min.

    Step 8

    Add whole wheat semiya to it, add water, Mix well.

    Step 9

    Cover it and cook for 8 min.

    Step 10

    Garnish with coriander leaves.

    Step 11

    Our healthy high Protein semiya upma is ready to serve.

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