Receta Paneer Upma - Detailed Nutritional Facts

Nutritional information for the following ingredients is not included. Normally this is because the ingredient is unknown, the measurement is imprecise e.g. “to taste”, or the ingredient is optional).
Paneer – 1 cup, grated
Coriander Leaves – handful, chopped
Salt as per taste
Maida – 1 tsp
Cardamom Powder – little
Curry Leaves – few
Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.
Amount Per Serving
1 servings in recipe 		carrot
24.48g 		chillies
32.85g 		ginger
2.05g 		coriander
0.0g 		salt
0.0g 		flour
1.0g 		cardamom
0.0g 		lemon
30.74g 		curry
0.0g 		coconut
1.73g 		Total Per Serving Total for Recipe
Protein (g) 0.23 0.66 0.04 n/a n/a 0.1 n/a 0.34 n/a 0.06 1.42 1.42
Total Fat (g) 0.06 0.07 0.02 n/a n/a 0.01 n/a 0.09 n/a 0.58 0.82 0.82
Carbohydrates (g) 2.34 3.11 0.36 n/a n/a 0.76 n/a 2.86 n/a 0.26 9.71 9.71
Ash (g) 0.24 0.2 0.02 n/a n/a 0.0 n/a 0.09 n/a 0.02 0.56 0.56
Calories (kcal) 10.035 13.14 1.637 n/a n/a 3.64 n/a 8.915 n/a 6.13 43.496 43.496
Starch (g) 0.35 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.35 0.35
Sucrose (g) 0.88 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.88 0.88
Glucose (dextrose) (g) 0.14 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.14 0.14
Fructose (g) 0.13 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.13 0.13
Lactose (g) 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Maltose (g) 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Alcohol (g) 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.0
Water (g) 21.61 28.82 1.61 n/a n/a 0.12 n/a 27.35 n/a 0.81 80.33 80.33
Caffeine (mg) 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.0
Theobromine (mg) 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.0
Sugars (g) 1.16 1.68 0.03 n/a n/a 0.0 n/a 0.77 n/a 0.11 3.75 3.75
Galactose (g) 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Dietary Fiber (g) 0.7 0.5 0.0 n/a n/a 0.0 n/a 0.9 n/a 0.2 2.3 2.3
Calcium (mg) 8.077 5.913 0.327 n/a n/a 0.15 n/a 7.992 n/a 0.242 22.702 22.702
Iron (mg) 0.07 0.39 0.01 n/a n/a 0.05 n/a 0.18 n/a 0.04 0.75 0.75
Magnesium (mg) 2.937 8.213 0.88 n/a n/a 0.22 n/a 2.459 n/a 0.554 15.263 15.263
Phosphorus (mg) 8.566 15.111 0.696 n/a n/a 1.08 n/a 4.918 n/a 1.957 32.328 32.328
Potassium (mg) 78.32 111.69 8.491 n/a n/a 1.07 n/a 42.421 n/a 6.164 248.157 248.157
Sodium (mg) 16.888 2.3 0.266 n/a n/a 0.02 n/a 0.615 n/a 0.346 20.434 20.434
Zinc (mg) 0.06 0.1 0.01 n/a n/a 0.01 n/a 0.02 n/a 0.02 0.21 0.21
Copper (mg) 0.012 0.056 0.005 n/a n/a 0.001 n/a 0.012 n/a 0.008 0.094 0.094
Manganese (mg) 0.034 0.079 0.005 n/a n/a 0.007 n/a 0.009 n/a 0.026 0.16 0.16
Selenium (mcg) 0.0 0.2 0.0 n/a n/a 0.3 n/a 0.1 n/a 0.2 0.8 0.8
Vitamin A, IU (IU) 4088.794 387.302 0.0 n/a n/a 0.0 n/a 6.763 n/a 0.0 4482.858 4482.858
Retinol (mcg) 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.0
Vitamin A, RAE (mcg_RAE) 204.366 19.382 0.0 n/a n/a 0.0 n/a 0.307 n/a 0.0 224.055 224.055
Beta Carotene (mcg) 2027.754 220.424 0.0 n/a n/a 0.0 n/a 0.922 n/a 0.0 2249.099 2249.099
Vitamin E (mg) 0.16 0.23 0.01 n/a n/a 0.0 n/a 0.05 n/a 0.0 0.44 0.44
Vitamin D (IU) n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Lycopene (mcg) 0.245 0.0 0.0 n/a n/a 0.0 n/a 0.0 n/a 0.0 0.245 0.245
Lutein + zeaxanthin (mcg) 62.656 238.163 0.0 n/a n/a 0.18 n/a 3.381 n/a 0.0 304.38 304.38
Tocopherol, beta (mg) 0.0 n/a n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.0 0.0
Tocopherol, gamma (mg) 0.0 n/a n/a n/a n/a 0.0 n/a n/a n/a 0.01 0.01 0.01
Tocopherol, delta (mg) 0.0 n/a n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.0 0.0
Vitamin C (mg) 1.4 79.7 0.1 n/a n/a 0.0 n/a 16.3 n/a 0.1 97.6 97.6
Thiamin (mg) 0.017 0.03 0.001 n/a n/a 0.008 n/a 0.012 n/a 0.001 0.069 0.069
Riboflavin (mg) 0.015 0.03 0.001 n/a n/a 0.005 n/a 0.006 n/a 0.0 0.056 0.056
Niacin (mg) 0.24 0.312 0.015 n/a n/a 0.059 n/a 0.031 n/a 0.009 0.666 0.666
Pantothenic acid (mg) 0.066 0.02 0.004 n/a n/a 0.004 n/a 0.058 n/a 0.005 0.158 0.158
Vitamin B-6 (mg) 0.034 0.092 0.003 n/a n/a 0.0 n/a 0.025 n/a 0.001 0.155 0.155
Folate (mcg) 4.65 7.556 0.225 n/a n/a 1.83 n/a 3.381 n/a 0.45 18.092 18.092
Vitamin B-12 (mcg) 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.0
Choline (mg) 2.2 3.6 0.6 n/a n/a 0.1 n/a 1.6 n/a 0.2 8.3 8.3
Folic acid (mcg) 0.0 0.0 0.0 n/a n/a 1.54 n/a 0.0 n/a 0.0 1.54 1.54
Tryptophan (g) 0.002 0.01 0.0 n/a n/a 0.001 n/a n/a n/a 0.001 0.014 0.014
Threonine (g) 0.047 0.023 0.001 n/a n/a 0.003 n/a n/a n/a 0.002 0.075 0.075
Isoleucine (g) 0.02 0.023 0.001 n/a n/a 0.004 n/a n/a n/a 0.002 0.049 0.049
Leucine (g) 0.024 0.036 0.001 n/a n/a 0.007 n/a n/a n/a 0.004 0.073 0.073
Lysine (g) 0.024 0.03 0.001 n/a n/a 0.002 n/a n/a n/a 0.003 0.06 0.06
Methionine (g) 0.005 0.007 0.0 n/a n/a 0.002 n/a n/a n/a 0.001 0.015 0.015
Cystine (g) 0.02 0.013 0.0 n/a n/a 0.002 n/a n/a n/a 0.001 0.036 0.036
Phenylalanine (g) 0.015 0.02 0.001 n/a n/a 0.005 n/a n/a n/a 0.003 0.044 0.044
Tyrosine (g) 0.01 0.013 0.0 n/a n/a 0.003 n/a n/a n/a 0.002 0.028 0.028
Valine (g) 0.017 0.026 0.001 n/a n/a 0.004 n/a n/a n/a 0.003 0.053 0.053
Arginine (g) 0.022 0.033 0.001 n/a n/a 0.004 n/a n/a n/a 0.01 0.069 0.069
Histidine (g) 0.01 0.013 0.001 n/a n/a 0.002 n/a n/a n/a 0.001 0.027 0.027
Alanine (g) 0.027 0.026 0.001 n/a n/a 0.003 n/a n/a n/a 0.003 0.06 0.06
Aspartic acid (g) 0.047 0.095 0.004 n/a n/a 0.004 n/a n/a n/a 0.006 0.156 0.156
Glutamic acid (g) 0.091 0.085 0.003 n/a n/a 0.035 n/a n/a n/a 0.013 0.227 0.227
Glycine (g) 0.012 0.023 0.001 n/a n/a 0.004 n/a n/a n/a 0.003 0.043 0.043
Proline (g) 0.012 0.03 0.001 n/a n/a 0.012 n/a n/a n/a 0.002 0.057 0.057
Serine (g) 0.012 0.026 0.001 n/a n/a 0.005 n/a n/a n/a 0.003 0.048 0.048
Cholesterol (mg) 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.0
Trans Fat (g) 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Saturated Fat (g) 0.01 0.007 0.004 n/a n/a 0.002 n/a 0.012 n/a 0.514 0.549 0.549
Phytosterols (mg) n/a n/a 0.307 n/a n/a n/a n/a n/a n/a 0.814 1.121 1.121
Monounsaturated Fat (g) 0.002 0.003 0.003 n/a n/a 0.001 n/a 0.003 n/a 0.025 0.038 0.038
Polyunsaturated (g) 0.029 0.036 0.003 n/a n/a 0.004 n/a 0.028 n/a 0.006 0.107 0.107