Kanda batata pohe

Breakfast

Item Rating: 70/100

1 serving (150 grams) contains 250 calories, 5.0 grams of protein, 8.0 grams of fat, and 40.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		400.0
% Daily Value*
Total Fat		12.8 g	16%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		480 mg	20%
Total Carbohydrates		64.0 g	23%
	Dietary Fiber	4.8 g	17%
	Sugars	4.8 g
protein		8.0 g	16%
Vitamin D		0 mcg	0%
Calcium		32.0 mg	2%
Iron		2.4 mg	13%
Potassium		320.0 mg	6%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 115 cal (28.6%)

Protein: 32 cal (7.9%)

Carbs: 256 cal (63.5%)

About Kanda batata pohe

Kanda Batata Pohe is a traditional Maharashtrian breakfast dish made of flattened rice (poha), onions (kanda), and potatoes (batata) cooked with spices and garnished with fresh cilantro, grated coconut, and lime juice. It holds cultural significance in the cuisine of western India, particularly Maharashtra, where it is cherished for its quick preparation and balanced nutrition. This dish is a moderate source of carbohydrates primarily from poha and potatoes, along with small amounts of protein and dietary fiber. It is low in fat unless fried or cooked with excessive oil. Key micronutrients include potassium, vitamin C from the potatoes, and trace amounts of iron from flattened rice. Kanda Batata Pohe is a comfort food often served with tea, offering a simple yet fulfilling meal. The dish is also versatile, with ingredients like peanuts and green chilies added for extra flavor and nutrition.

Health Benefits

• Promotes sustained energy due to the complex carbohydrates in poha and potatoes.
• Supports heart health as poha is naturally low in fat and contains iron, helping to prevent anemia.
• Boosts immunity with vitamin C from cooked potatoes and the lime juice garnish.
• Aids digestion thanks to dietary fiber from the flattened rice and vegetables used in the dish.
• Contains potassium from potatoes, which supports muscle and nerve function.

Dietary Considerations

Allergens: Contains Peanuts (if added as toppings), Coconut

Suitable for: Vegetarian, gluten-free (if prepared with certified gluten-free ingredients)

Not suitable for: Nut allergies (if peanuts are included)

Selection and Storage

Consume immediately after preparation for the best taste and freshness. Store leftovers in an airtight container in the refrigerator for up to 1 day and reheat before serving. Avoid adding lime or coconut to the stored portion to maintain taste.

Common Questions About Kanda batata pohe Nutrition

What is the nutritional content of Kanda Batata Pohe?

Kanda Batata Pohe contains approximately 250-300 calories per serving (1 cup). It has moderate carbohydrates (around 45-50g), minimal protein (around 5-6g), and low fat (around 8-10g). It also provides essential vitamins like B-complex from flattened rice and vitamin C from onions and lemon.

Can I eat Kanda Batata Pohe on a keto or low-carb diet?

Kanda Batata Pohe is not suitable for keto or strict low-carb diets, as its base ingredient, flattened rice (poha), is high in carbohydrates. A typical serving contains around 45-50g of carbs, making it incompatible with keto diet guidelines.

What are the health benefits of Kanda Batata Pohe?

Kanda Batata Pohe provides quick, easily digestible energy due to its high carbohydrate content, making it ideal as a breakfast option. It also contains dietary fiber and helps support digestion when supplemented with vegetables. However, it should be consumed in moderation due to its relatively low protein content.

What is the recommended portion size for Kanda Batata Pohe?

A recommended serving size of Kanda Batata Pohe is around 1 cup, which provides roughly 250-300 calories. Pairing it with a protein source like yogurt or boiled eggs can make it a more balanced meal.

How does Kanda Batata Pohe compare to other breakfast options like upma or oats?

Kanda Batata Pohe is less protein-dense compared to upma (which may include lentils) or oats (higher in fiber and protein). However, it is quicker to prepare and offers a mild, comforting flavor. It is a better choice for immediate energy needs, while oats are preferable for sustained energy.

Data Sources & Scientific References