Poha Nutrition Facts, Calories, and Health Perks

Poha is a traditional Indian breakfast option made from flattened rice. This renowned dish is not only delicious but also offers several nutritional benefits. Loaded with other nutrients, poha calorie count is much less, making it an ideal choice for breakfast. 

In this article, we will shed light on poha health benefits, nutritional value, easy ways to incorporate it into your diet, and the after-effects of having it in excess.

Nutrition Content

Wondering how many calories in poha? Let’s see the nutritional table and check out poha calories and other nutrients.

Health Perks of Poha

Now that you are happy with the poha calories let’s move to the poha benefits. 

Rich in Iron

One of the poha health benefits that stands out is the iron content. Poha, when fortified, provides a good source of iron that helps to boost haemoglobin levels, improves energy levels and combat weakness and fatigue. 

Good for Digestion

The poha calories are so low that it gets digested easily. Additionally, it contains fibre that helps to regulate bowel movement and promotes gut health. This is a dish that doesn’t cause any bloating or indigestion. Also, adding veggies to it will increase its fibre content.

Provides Quick Energy

Rich in simple carbohydrates, poha benefits by providing an immediate energy boost. Carbohydrates are easily digestible, so you won’t feel heavy and sluggish after eating them.

Helps in Weight Management

The low poha calories, rich carbohydrates and light nature make them an ideal pick for those looking to manage weight. Adding veggies and groundnuts to this dish will make you feel fuller for long durations, reducing the chances of overeating later in the day.

Heart Health

Another crucial poha health benefit is it's good for cardiovascular health. When poha is prepared in healthy oil, it contributes to lowering the bad cholesterol (LDL) while supporting healthy blood pressure. When it’s had with nuts, it boosts the healthy fats like omega-3, which help to improve heart function. 

Simple Ways to Involve Poha in Your Diet

Now that we know how many calories are in poha and what the poha benefits are. Let's move to some easy recipes that can be incorporated into your daily diet.

1. Poha Chivda

• Take a pan, put some oil and let it heat. 
• Once the oil is hot, put a tsp of mustard seeds, 1 tsp of cumin seeds, a few curry leaves, some groundnuts, some roasted Bengal grams, and some cashew nuts.
• Saute them for a minute or two, then add turmeric powder, red chilli powder, coriander powder and salt to taste.
• The,n in the end, add thin poha to the pan and mix it thoroughly until it's crispy.

2. Poha with Veggies

• Wash a cup of thick poha and keep it aside.
• Take a pan, pour some oil, and heat it.
• Once the oil is heated, add a tsp of mustard seeds, 1 tsp of cumin seeds, a few curry leaves and green chillies.
• When these ingredients crackle, add onions and cook until they are pinkish.
• Once the onion turns pink, add diced potatoes and cook it for about five minutes until it becomes soft.
• Now add fresh green peas and chopped tomatoes.
• Once the veggies are cooked properly, sprinkle turmeric powder and salt and mix well.
• Now add the softened poha to the pan, mix everything and let it cook for another 2-3 minutes to let the poha absorb the flavours.
• Garnish it with coriander leaves and lemon juice. And your healthy and delicious breakfast is ready.

3. Curd Poha

• Take a cup of thick/medium poha, wash it, soak it in water for five minutes and rinse it.
• Add half a cup of curd to the softened poha and mix it well.
• You can also add a little milk to adjust the consistency. 
• Take a pan, and pour 2-3 tsp of oil.
• Once the oil is heated, add a little bit of mustard seeds, urad dal, curry leaves and chopped green chillies.
• You can also add cashew nuts.
• Once the dal turns golden brown, switch off the flame and pour the oil into the curd poha mixture.
• Add salt to taste and a few freshly chopped coriander leaves and mix them well.

Potential Downsides of Poha

Though poha health benefits are in plenty, consuming it in moderation is the key. Having too much can cause digestive issues like bloating and stomach cramps. Individuals allergic to rice might experience symptoms like itching, swelling, and a spike in sugar levels.

Conclusion

Poha is a simple, tasty, and nutritious dish that’s easy to include in your daily meals. Enjoy it in moderation with healthy add-ons, and it can be a great way to keep your energy up and stay healthy!