Fascinating Facts You Didn't Know About Poha

Fascinating Facts You Didn't Know About Poha


Fascinating Facts You Didn’t Know About Poha

Organic Food


Poha or flattened rice is a staple Indian breakfast that goes around with different names across India. Regardless of its preparations, it is a healthy breakfast option since it is easily digestible and full of essential vitamins and minerals. Poha’s nutritional value per 100g comprises 110 kcal and only 18.8g carbohydrates. In this article, we’ll look at some fascinating facts about Poha why you should incorporate it into your daily diet.

Poha – Nutritional Value Per 100g

Nutrition Facts
Serving size 100g
Energy 110kcal
Fat 2.87g
Saturated Fat 0.344g
Monosaturated fat 1.986g
Polysaturated fat 0.397g
Sodium 1288mmg 210mg
Potassium 738 mg 117mg
Total Carbohydrate 63.3g 18.8g
Dietary Fiber 10g 0.9g
Sugars 0.5g
Protein 2.34g
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie need

source: Fatsecret India

Poha’s nutritional value per 100g makes it a favourite choice of people trying to lose weight and get back in shape. Let’s look at some of the other fascinating facts about this quintessential Indian dish.

Image source: The Economic Times

Fact #1.

Whether it is poha’s nutritional value per 100g or any quantity, poha is gluten-free and can be consumed by people who have problems digesting wheat products.

Fact #2.

Poha is a rich source of iron, vitamin C and A. Poha’s nutritional value per 100g contains 67.6mcg Vitamin A, 1.9mg Vitamin C, 6.1mg iron, and 79.7mg phosphorus [1].

Fact #3.

Adding vegetables and peanuts to poha makes it a superfood. Poha goes well when made with peas and peanuts (a great source of protein) as well as other vegetables like potato, carrots and tomatoes (which are all a rich source of vitamins and minerals).

Fact #4.

Since poha has almost 1g fibre, it keeps hunger pangs away and makes you feel full for a long time. That is why it is preferred by people on a mission to lose weight quickly.

Fact #5.

Poha is also eaten alongside curd, a rich source of calcium and protein. In some parts of India such as Goa, poha is prepared with curd! In itself, Poha’s nutritional value per 100g has 13.7mg calcium [1].

Fact #6.

Poha is good for heart patients since it is a rich source of magnesium. Poha’s nutritional value per 100g contains 32.9g magnesium [1].

Fact #7.

Poha’s nutritional value per 100g gives approximately 180 calories when cooked in a traditional manner and without sev topping. These calories can be burnt by:

  • Walking (6 km/h) for 54 minutes
  • Running (11 km/h) for 18 minutes
  • Cycling (30 km/h) for 24 minutes
  • Swimming (2 km/h) for 31 minutes

Note: The total time needed to burn calories are approximated and may differ from individual to individual.

Fact #8.

There are at least 15 types of preparations of poha, based on different regions of the county. Most of these preparations draw influences from the local ingredients, taste preferences, commonly used spices and cooking techniques.

Now that you know the goodness of Poha and how it can help promote a healthy lifestyle, let’s look at the easiest poha recipe that you can make for breakfast, snacks, or even dinner. After all, Ayurveda promotes eating a light bedtime meal, and Poha is a perfect dish to have for dinner since it is complete, nutritious, and delicious.

Image source: Vegecravings

Here’s an easy preparation to get you started alongside poha nutritional value (based on the serving size).

Ingredients for traditional poha (serving size 4 people)

  • 1.5 cups poha
  • 1 medium potato, diced
  • 1 large tomato, diced
  • 1 small onion, diced
  • 1/4 tablespoon salt
  • 1/4 tablespoon cumin seeds
  • 1/4 tablespoon mustard
  • 1/8 tablespoon turmeric
  • 1/8 tablespoon red chilli, ground
  • 1 1/2 tablespoon vegetable oil
  • Freshly chopped coriander
  • Slices of lemon

Cooking Process

  • Pour the vegetable oil in a pan and heat it on medium-high flame. Add mustard and cumin seeds.
  • Let the seeds crack, and then saute the onion and potato for around five minutes or until golden brown.
  • Add the tomato and cook until the tomato becomes soft.
  • Add turmeric and chilli to the pan and mix well.
  • Finally, add the poha and blend.
  • Garnish with freshly chopped coriander and serve with a slice of lemon on the side.

Nutritional value of this dish: 206 calories per serving, of which 3g fat and 40g carbohydrate.


When it comes to breakfast, nothing beats the taste and fragrance of poha. Poha nutritional value per 100g has 110kcal, which makes it ideal for people trying to lose weight. It is a favourite among young and old alike, and the best part, it is almost like an instant food since it takes just minutes to prepare!

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