1 serving (150 grams) contains 195 calories, 3.8 grams of protein, 3.8 grams of fat, and 36.0 grams of carbohydrates.
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Nutrition Information
Calories |
312 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6 g | 7% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 480 mg | 20% | |
| Total Carbohydrates | 57.6 g | 20% | |
| Dietary Fiber | 3.6 g | 12% | |
| Sugars | 2.4 g | ||
| protein | 6 g | 12% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 48 mg | 3% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 240 mg | 5% | |
* 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
Source of Calories
About Poha
Poha, also known as flattened rice, is a traditional Indian breakfast staple made from parboiled rice flakes that are pressed and dehydrated. It is popular in cuisines across India, particularly in Maharashtra, Madhya Pradesh, and Gujarat. Poha is light, easily digestible, and versatile, often prepared with spices, vegetables, and peanuts. In terms of nutrition, a standard 100-gram serving contains approximately 130 calories, 2.5 grams of protein, 24 grams of carbohydrates, and 2.5 grams of fat. It also provides 1.5 grams of fiber, 1.5 mg of iron, and a small amount of vitamin C (5 mg) and calcium (20 mg), making it a balanced and energizing meal for an active start to the day.
Health Benefits
- Promotes energy release due to its rich carbohydrate content, contributing to 24 grams of carbs per serving.
- Supports blood health with 1.5 mg of iron, which helps prevent anemia when paired with vitamin C sources for better absorption.
- Aids digestion with 1.5 grams of dietary fiber that promotes gut health and helps in maintaining regular bowel movements.
Dietary Considerations
Selection and Storage
Store poha in a cool, dry place in an airtight container to prevent moisture absorption. Rinse the rice flakes briefly before cooking for the best texture.
Common Questions About Poha Nutrition
Is Poha high in protein?
Poha contains 2.5 grams of protein per serving (approximately 100 grams), which is moderate but not particularly high. It can be paired with protein-rich foods like nuts, seeds, or yogurt to make it a more balanced meal.
Can I eat Poha on a keto or low-carb diet?
Poha is not suitable for a keto diet as it contains 24 grams of carbohydrates per 100 grams, which is too high for standard keto guidelines. However, it can fit into a moderate low-carb diet if portion sizes are carefully controlled.
What are the health benefits of eating Poha?
Poha is easy to digest, making it ideal for light meals or snacks. It provides a quick source of energy due to its carbohydrate content and is also rich in iron, especially when topped with ingredients like lemon juice to enhance absorption. However, it can be high in sodium (200 mg per serving), so individuals managing sodium intake should be mindful.
What is the recommended portion size for Poha?
A typical portion size of Poha is around 1 cup (approximately 100–120 grams), providing around 130 calories. This can be adjusted based on your calorie needs and activity level. Adding vegetables and protein-rich toppings can make it a more nutritionally complete meal.
How does Poha compare to rice in terms of nutrition?
Poha and rice have similar nutritional profiles, but Poha is slightly lighter in calories and easier to digest since it is pre-cooked and flattened. Unlike plain white rice, Poha has added benefits like being a good source of iron. However, rice may provide slightly more protein and fiber depending on the variety.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Whole Grains and Health: MyPlate GuidelinesUnited States Department of Agriculture (USDA)Highlights the dietary importance of whole grains, including flattened rice, as part of a healthy eating pattern.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
