Poha is a popular dish in Indian cuisine made with flattened rice flakes. It is a quick and easy breakfast option that is packed with flavor and nutrients. In this article, we will explore the importance of Poha in Indian cuisine and its nutritional value.
Poha is a staple breakfast dish in many parts of India and is enjoyed by people of all ages. It is light on the stomach, easy to digest, and can be prepared in a variety of ways. Poha is an important part of the Indian cuisine and is enjoyed as a breakfast, snack, or even a light dinner.
When it comes to the nutritional value of Poha, it is an excellent source of carbohydrates, dietary fiber, and essential vitamins and minerals. It is also low in fat and calories, making it a healthy option for people who are watching their weight.
In the following sections, we will dive deeper into the nutritional value of Poha, including its calorie count per plate, nutrition per 100g, and nutritional value.
Poha Calories and Nutrition
Calories in Poha
Poha is a light and easy-to-prepare Indian breakfast dish made from flattened rice. It is a popular dish, especially in Western and Southern India, and is loved for its delicious taste and health benefits. Let’s take a look at the calories in Poha.
- Poha Calories per 100g: A 100g serving of Poha contains approximately 350-400 calories. This may vary depending on the brand and the method of preparation.
- Poha Calories per Cup: A cup of Poha (approximately 70-80g) contains around 130-150 calories. This makes it an ideal breakfast option for those looking to maintain a low-calorie diet.
- Calories in Poha with Onion and Peanuts: According to a study published in the Journal of Nutrition and Metabolism, incorporating nuts like peanuts into your diet can have numerous health benefits. So, If you add onions and peanuts to your Poha, the calorie count will increase. One serving of Poha with onions and peanuts (approximately 100g) contains around 250-300 calories. Now you can try adding some peanuts to your Poha for added nutrition and crunch.
Poha Nutrition Facts
Poha is not only low in calories but also rich in essential nutrients. Let’s take a look at the nutrition facts of Poha.
- Protein Content in Poha:
Poha is a rich source of protein, which is essential for building and repairing body tissues. A 100g serving of Poha contains approximately 7-8g of protein.
- Brown Aval Calories:
Brown Aval is a healthier alternative to white Aval (flattened rice). A 100g serving of brown Aval contains approximately 350-380 calories, which is similar to white Aval.
- Red Poha Calories: Red Poha is another healthy option for those looking to maintain a low-calorie diet. A 100g serving of red Poha contains approximately 350-370 calories.
Benefits of Poha for Weight Loss
Poha is an excellent food option for those looking to lose weight. Here are a few reasons why:
- Low Calorie Food: As mentioned earlier, Poha is low in calories. A cup of Poha contains around 130-150 calories, which makes it a perfect breakfast option for those on a weight loss diet.
- High Fiber Content: Poha is also high in fiber, which helps you feel full for longer periods. This means that you are less likely to snack on unhealthy foods between meals.
- Low Glycemic Index: Poha has a low glycemic index, which means that it releases glucose into the bloodstream slowly. This helps maintain stable blood sugar levels and prevents sudden spikes in insulin levels.
In summary, Poha is not only delicious but also a healthy breakfast option. It is low in calories, high in protein and fiber, and has a low glycemic index, making it an excellent choice for those looking to lose weight.
Variations of Poha
Poha is a versatile dish that can be prepared in various ways. Each variation has its unique taste and nutritional value. Let’s take a look at some of the popular variations of Poha and their calorie content.
Kanda Poha Calories
Kanda Poha is a popular variation of Poha that is made with onions, mustard seeds, curry leaves, and green chilies. It is a low-calorie dish that is perfect for breakfast or as an evening snack. One serving of Kanda Poha (100g) contains around 117 calories.
Batata Poha Calories
Batata Poha is another variation of Poha that is made with potatoes, onions, and green chilies. It is a healthy and filling breakfast option that is popular in Maharashtra. One serving of Batata Poha (100g) contains around 110 calories.
Poha Upma Calories
Poha Upma is a South Indian version of the popular Upma dish, made with flattened rice flakes, onions, mustard seeds, and curry leaves. It is a healthy and low-calorie breakfast option that is also gluten-free. One serving of Poha Upma (100g) contains around 116 calories.
Dahi Poha Calories
Dahi Poha is a variation of Poha that is made with flattened rice flakes and curd. It is a healthy and refreshing dish that is perfect for summers. One serving of Dahi Poha (100g) contains around 124 calories.
Poha Chivda Calories
Poha Chivda is a popular snack that is made with flattened rice flakes, peanuts, and spices. It is a low-calorie snack option that is perfect for those who are looking for a healthy and filling snack. One serving of Poha Chivda (100g) contains around 375 calories.
In conclusion, Poha is a versatile and healthy dish that can be enjoyed in various forms. The different variations of Poha offer unique flavors and nutritional benefits, making it an excellent addition to any diet.
How to Cook Poha?
Poha is a quick and easy breakfast or snack option that can be cooked in minutes. Here’s a simple recipe for making Poha at home:
- 1 cup Poha
- 1 medium-sized onion, chopped
- 1 green chili, chopped
- 1/4 tsp turmeric powder
- Salt to taste
- 1 tbsp oil
- 1/4 cup peanuts
- 1/4 cup coriander leaves, chopped
- 1 lemon
- Rinse the Poha thoroughly in running water until it softens.
- Drain the water and set the Poha aside for 5-10 minutes.
- Add salt and turmeric powder to the Poha and mix well.
- In a pan, heat the oil and add peanuts to it. Roast the peanuts until they turn golden brown and keep them aside.
- In the same pan, add chopped onion and green chili and sauté until the onion turns translucent.
- Add the Poha to the pan and mix it well with the onion and chili.
- Let it cook for 2-3 minutes until the Poha turns slightly crispy.
- Add the roasted peanuts and chopped coriander leaves and mix well.
- Squeeze lemon juice over the Poha and mix well.
- Heat a pan on medium flame and add oil to it.
- Once the oil is heated, add mustard seeds and let them splutter.
- Add curry leaves and chopped onion and sauté until the onion turns translucent.
- Add chopped green chili and grated ginger and sauté for another minute.
- Add chopped tomatoes and sauté until they turn mushy.
- Add turmeric powder, salt, and sugar and mix well.
- Add the soaked and drained Poha to the pan and mix well with the onion-tomato mixture.
- Cook for 2-3 minutes until the Poha is heated through.
- Garnish with chopped coriander leaves and serve hot.
With this simple recipe, you can cook Poha at home easily and enjoy its delicious taste and nutritional benefits.
Poha is a nutritious and delicious breakfast or snack option that is popular in Indian cuisine. Poha is a low calorie food that is rich in fiber, vitamins and minerals, making it an ideal choice for weight loss and maintaining a healthy diet. Additionally, it has a low glycemic index, which means it helps regulate blood sugar levels and can be beneficial for people with diabetes.
Whether you prefer your poha spicy, sweet, or savory, this versatile dish can be enjoyed in many different ways. With its numerous health benefits, poha is a great addition to any diet. So next time you’re looking for a quick and nutritious meal, consider cooking up a plate of delicious poha.
Looking for more healthy and delicious recipes? Check out our recipe section for more inspiration!