Nutritious Value of Poha makes it one of the simplest and quickest breakfasts you can prepare, as it is essentially flattened rice. The best part, though? It’s not only delicious but also healthful. The vitamins, minerals, energy, fiber, and other health benefits your body receives from consuming poha are what we mean when we discuss its nutritious value. To be honest, poha is one of those foods that satisfies your hunger without making you feel bloated. It is therefore common in practically every Indian home.
Poha Nutrition Facts (Per 100g / Per Serving)
To put it simply, poha provides you with energy because it contains carbohydrates, a small amount of protein, iron, and vitamins.
Here’s a simple explanation to help you understand:
Calories: Light to moderate
Carbs: High (gives energy)
Protein: Low–moderate
Fat: Very low
Fiber: Good amount
Iron: Decent (helps with blood & energy)
Nutrients Value of Poha: Calories Raw vs Cooked
Poha’s calorie content varies based on:
- The amount of oil you use
- How many vegetables do you add?
- Whether the poha is brown or white
A medium bowl typically contains 200–250 calories, which is relatively low when compared to the majority of Indian breakfasts.
Carbs, Protein & Fat: Why Poha Keeps You Full
- Carbs are ideal for mornings because they provide rapid energy.
2. Adding peanuts or sprouts improves the low protein content.
3. Unless you add oil, there is virtually no fat.
Minerals & Vitamins in Poha
Poha may look simple, but it has:
Iron (good for hemoglobin)
Magnesium
Potassium
Vitamin B
Nutrients Value of Poha: Health Benefits
- Simple to digest
- Light on the stomach
- When made with less oil, it is beneficial for weight loss.
- prolongs your feeling of fullness
- Cost-effective
- Everyone can eat it, from children to grandparents.
Poha is essentially that “safe option” that you can consume at any time.
Poha for Weight Loss, Diabetes & Other Diets
- Loss of weight: Just avoid using excessive amounts of oil or sev
2. Diabetes: Red or brown poha is preferable
3. Free of gluten: Yes! Poha is gluten-free.
4. Children: For additional nutrition, add peanuts and vegetables.
Types of Poha & What’s Healthiest
There are several kinds:
- White Poha: Light and common
- Red Poha: Higher fiber
- Brown Poha: Richest in minerals and fiber
Brown poha is the healthiest choice!
How to Make Poha Healthier
A few easy tips:
- Add lots of vegetables.
- Use very little oil.
- Add peanuts on top for protein.
- For vitamin C, add a lemon.
- Make use of red or brown poh
