Red poha

Breakfast

Item Rating: 75/100

1 serving (30 grams) contains 33 calories, 0.8 grams of protein, 0.3 grams of fat, and 6.9 grams of carbohydrates.

Nutrition Information

1 cup (150g)

Calories		165
% Daily Value*
Total Fat		1.5 g	1%
	Saturated Fat	0.3 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		7.5 mg	0%
Total Carbohydrates		34.5 g	12%
	Dietary Fiber	2.2 g	7%
	Sugars	0.8 g
protein		3.8 g	7%
Vitamin D		0 mcg	0%
Calcium		15 mg	1%
Iron		1.8 mg	10%
Potassium		75 mg	1%

* 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

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 13 cal (8.1%)

Protein: 15 cal (9.1%)

Carbs: 138 cal (82.8%)

About Red poha

Red Poha, also known as flattened red rice, is a minimally processed form of red rice that is steamed, flattened, and dried for quick preparation. Originating from India, Red Poha is prevalent in South Asian cuisines and is often used to create light, nutritious breakfast dishes or snacks. It retains the bran layer, making it richer in fiber and nutrients compared to its white counterpart. Red Poha is a good source of complex carbohydrates and contains notable amounts of magnesium, iron, and vitamin B6, making it a healthful option for energy and overall wellness.

Health Benefits

• Promotes digestive health due to its high fiber content, supporting regular bowel movements.
• Helps maintain healthy blood pressure levels with its magnesium content, which supports heart health.
• Improves hemoglobin levels as it is a rich source of iron, essential for oxygen transportation in the body.

Dietary Considerations

Allergens: Contains None inherent but may be processed in facilities with wheat, nuts, or soy

Suitable for: Gluten-free diets, vegetarian diets, vegan diets

Not suitable for: Low-carbohydrate diets, ketogenic diets

Selection and Storage

Store Red Poha in an airtight container in a cool, dry place to preserve its freshness and prevent contamination.

Common Questions About Red poha Nutrition

What is the nutritional content of red poha?

Red poha is a good source of complex carbohydrates, offering around 110 calories, 23 grams of carbs, 2 grams of protein, and minimal fat (around 0.25 grams) per 100-gram serving. It also contains dietary fiber, iron, B vitamins, and antioxidants due to it being made from unpolished red rice.

Can I eat red poha on a keto or low-carb diet?

Red poha is not suitable for a keto or strict low-carb diet because it contains approximately 23 grams of carbohydrates per 100 grams. However, it can be included in a well-balanced diet or during carb cycling for those who follow less restrictive dietary plans.

What are the health benefits of eating red poha?

Red poha is rich in fiber and antioxidants, making it beneficial for digestive health and reducing inflammation. It also contains iron, which can support energy levels and prevent anemia. Additionally, because it is made from red rice, it has a lower glycemic index compared to white poha, making it more suitable for stable blood sugar levels.

What is the recommended portion size for red poha?

For an average adult, a portion size of 50-70 grams of uncooked red poha is recommended, which typically expands when cooked. This portion provides a balanced amount of carbohydrates to be paired with proteins and vegetables for a nutritious meal.

How does red poha compare to white poha, and how should it be prepared?

Red poha is more nutrient-dense than white poha as it retains the bran and germ layers, making it higher in fiber and antioxidants. It has a slightly nutty flavor and firmer texture. To prepare, rinse and soak it briefly before seasoning it with spices, vegetables, and protein to create a healthy dish.

Data Sources & Scientific References