Nutritional Facts of Rajgira Upma, Calories in Rajgira Upma

by Tarla Dalal
This calorie page has been viewed 885 times

How many calories does one serving of  Rajgira Upma have?

One serving (175 grams) of Rajgira Upma gives 254 calories. Out of which carbohydrates comprise 144 calories, proteins account for 42 calories and remaining calories come from fat which is 69 calories.  One serving of Rajgira Upma provides about 12.7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Rajgira Upma recipe serves 4, 175 grams per serving.

254 calories for 1 serving of Rajgira Upma, Cholesterol 0 mg, Carbohydrates 36.3g, Protein 10.6g, Fat 7.7g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Rajgira Upma.

See rajgira upma recipe | healthy amaranth upma | rajgira vegetable upma |

Rajgira upma recipe is a delicious and healthy breakfast or snack made with rajgira (amaranth) seeds. Learn how to make rajgira upma recipe | healthy amaranth upma | rajgira vegetable upma |

Rajgira is a gluten-free grain that is high in protein, fiber, and nutrients. It is a good alternative for people who are gluten-sensitive or who are looking for a more nutritious option.

Healthy amaranth upma is a wholesome and flavorful dish that can be enjoyed as a healthy breakfast option. It has a good source of protein, fiber, and nutrients, and it’s gluten-free.

pro tips to make rajgira upma: 1. Rinse the Rajgira seeds well before using them. You can also soak them in water for 5 hours or overnight to make them cook faster and softer. 2. You can add chopped vegetables of your choice coloured capsicum or French beans to the rajgira upma to make it more flavorful and nutritious. 3. If you don’t have rajgira seeds you can use rajgira flour to make this recipe.

Is Rajgira Upma healthy?

Yes, conditions apply.

What's good ?

Rajgira flour (Amaranth flour) : Rajgira flour is rich in protein, ½ cup of amaranth seeds provides 14.7 g of protein. The high fiber in general can help bind excess cholesterol and excrete it from the body, thus maintaining healthy levels of cholesterol. Rajgira is rich in antioxidant help reduce inflammation in the body. Amaranth is an iron rich grain to be included in the diet to prevent or overcome anaemia. Diabetics should have this in limited quantities considering the other carbs consumed through the day. See detailed 10 benefits of rajgira flour and why you should include it in your daily diet. 

Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

Green Peas : Green peas are good for weight loss, good source of vegetarian protein and have insoluble fibre to relieve constipation. Legumes like green peas, cow peas, mung, chick peas and kidney beans have a cholesterol lowering effect. Green Peas are rich in Vitamin K which aids in bone metabolism. Green peas have a Glycemic Index (GI) rank of 22 which is low and good for diabetics.  Is green peas good for diabetics and see the full benefits of green peas

Coconut Oil : Use coconut oil instead of processed seed oils like soyabean oil, canola, sunflower oil, corn oil and other omega-6 rich oils should be used in very low amounts.  Coconut oil is a medium chain triglycerides (MCT’s).  Unlike other fats, they go directly from the gut to the liver. From here, they are then used as a source of energy. As the calories in MCT’s are used straight away, they are less likely to be stored as fats in the body. MCT's have shown to improve your brain and memory function, they also give a boost to your energy levels and improve your endurance.  The MCT in Coconut oil reduces the LDL cholesterol (bad cholesterol) while increasing the count of HDL cholesterol, maintaining normal blood pressure and good for diabetics. See detailed benefits of coconut oil

Peanuts : Peanuts contain Vitamin B1, Thiamine which helps form ATP (Adenosine triphosphate) which the body uses for energy. A handful of peanuts gives you 7.3 grams of Protein. Peanuts, Almonds and Walnuts are rich in Protein and healthy monounsaturated fats which won’t spike your blood sugar levels and good for a diabetic snack and healthy heart snack. Eating a handful of Peanuts a day is said to increase the good cholesterol (HDL) in your body which is good for heart health. Read 11 amazing benefits of peanuts

Can Diabetics, Heart patients and overweight individuals have Rajgira Upma?

Yes. Diabetics should have this in limited quantities considering the other carbs consumed through the day.   Rajgira flour is rich in protein, ½ cup of amaranth seeds provides 14.7 g of protein. The high fiber in general can help bind excess cholesterol and excrete it from the body, thus maintaining healthy levels of cholesterol. Rajgira is rich in antioxidant help reduce inflammation in the body. Amaranth is an iron rich grain to be included in the diet to prevent or overcome anaemia. Diabetics should have this in limited quantities considering the other carbs consumed through the day.

 

Can healthy individuals have Rajgira Upma?

Yes.

 

Rajgira Upma is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

  1. Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curd), nuts, seeds, jowar, bajra, moong, matki, oats, ragi, wheat flour etc. 48% of RDA.
  2. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). Not all of the vitamin C is lost when vegetables are cooked. Some studies have shown that up to 50% of the vitamin C can be retained, depending on the cooking method and the vegetable. Cook vegetables quickly. The longer vegetables are cooked, the more vitamin C they will lose. 48% of RDA.
  3. Calcium.  See Calcium rich recipes : Calcium  is a mineral that makes bones stay strong. See our list of calcium rich Indian foods. Dairy products: Like milkcurds, cheese, paneer and buttermilk. Green leafy vegetables like spinach, fenugreek, broccoli. Nuts and ragi. Required from kids to adults. 47% of RDA.
  4. Iron Iron is essential in the chemical reactions that produce energy from foods. Eat more greens and garden cress seeds to prevent you from being anaemic. Here are the top 7 sources of iron rich foods.  30% of RDA. 
  5. Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 28% of RDA.
  6. Protein : Protein is required for managing the wear and tear of all cells of the body. Have protein rich Indian foods like paneer, curd, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 19% of RDA.
Value per serving% Daily Values
Energy203 cal10%
Protein8.5 g15%
Carbohydrates29 g10%
Fiber5.6 g22%
Fat6.2 g9%
Cholesterol0 mg0%
VITAMINS
Vitamin A240.2 mcg5%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)1 mg8%
Vitamin C15.2 mg38%
Vitamin E0.6 mg4%
Folic Acid (Vitamin B9)20.4 mcg10%
MINERALS
Calcium225.9 mg38%
Iron5.1 mg24%
Magnesium20.9 mg6%
Phosphorus232.2 mg39%
Sodium5.1 mg0%
Potassium94.2 mg2%
Zinc0.3 mg3%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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