Upma
Medium GI
GL 13 per 100 g
- Contains some fiber
- Moderate glycemic load
Upma has a glycemic index of 65 (Moderate).
Updated Sep 7, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
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Upma is one of the 11,150 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
per 100g
| Calories | 120 kcal |
| Carbohydrates | 21 g |
| Sugars (Total) | 1.2 g |
| Natural | 1.2 g |
| Added | 0 g |
| Fiber | 2.1 g |
| Soluble | 0.7 g |
| Insoluble | 1.4 g |
| Protein | 3.2 g |
| Fat | 2.5 g |
| Saturated | 0.6 g |
| Unsaturated | 1.9 g |
| Sodium | 220 mg |
Processing Level
Why this score?
- Contains some fiber
- Low in added sugars
- Provides moderate protein
- Moderate glycemic load
- Refined grain base
- Moderate sodium content
Calculate the glycemic load of a meal with Upma
Allergens
No EU-14 allergen listed
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Upma?
Upma has a glycemic index of 65 (Moderate) and a glycemic load of 13 per 100 g.
Is Upma good for people with insulin resistance?
Upma has a moderate glycemic index (65). People with insulin resistance can consume it in moderation, ideally paired with protein or healthy fats.
How does Upma affect blood sugar?
Upma has a glycemic load of 13 per 100g, which indicates a moderate impact on blood sugar levels.
Related foods
Check Upma in the Logi app, with your portion.
