Semolina
~1 katori dry · ~50 g
180
Carbs37 g
Protein5 g
Fat1 g
Fibre2 g
Sooji is milled wheat with the bran and germ removed. The health reputation is inherited from the grain, not the product.
Where the damage isThe verdict
Sooji is refined wheat. Upma is closer to white bread than to porridge.
Component by component
Per one katori, ~150 g cooked. Estimates, not yet verified against IFCT 2017.
Oil and ghee
1.5 tbsp · ~20 g
175
Carbs0 g
Protein0 g
Fat20 g
Fibre0 g
Upma needs fat to keep the grains separate. Most kitchens use considerably more than the recipe says.
Where the damage isVegetables, cashew, curry leaves
— · ~40 g
65
Carbs6 g
Protein2 g
Fat4 g
Fibre2 g
The only fibre and most of the protein. Worth doubling.
Worth eatingThree ways to fix it
Ordered by what you give up.
Option 1 · Halve the fat, double the vegetables−90
Two teaspoons of oil rather than a tablespoon and a half. Twice the vegetables.
Same plate, better texture than people expect, and the fibre changes how long it holds you.
Taste cost: Low
Option 2 · Add protein−0
Two eggs, a katori of curd, or sprouts alongside.
Upma's problem is not calories, it is that a bowl of refined carbohydrate at 8 am guarantees you are hungry at 11.
Taste cost: None
Option 3 · Change the grain−120
Oats upma, quinoa upma, or broken wheat.
Same method, same tempering, three times the fibre. This is one of the easier swaps to live with.
Taste cost: Moderate