Poha, also known as flattened rice, is a widely popular breakfast dish in India. Loved for its light texture and quick preparation, poha is a go-to breakfast option in many Indian households. But have you ever wondered about the exact nutritional value of poha per 100 grams and how it fits into your daily diet?
In this article, we’ll break down the nutritional value of poha per 100g, its health benefits, and practical tips to make your poha healthier.
Poha Nutritional Breakdown Per 100g (Plain, Unseasoned)
According to the USDA Food Database and FSSAI Nutrition Data, here’s a quick look at the approximate nutritional value of plain poha (without added vegetables, oil, or spices):
| Nutrient | Per 100g |
| Calories | 130 kcal |
| Carbohydrates | 28.3 g |
| Fiber | 1.4 g |
| Sugars | 0.5 g |
| Protein | 2.5 g |
| Fat | 0.4 g |
| Saturated Fat | 0.1 g |
| Calcium | 5 mg |
| Iron | 1.3 mg |
| Magnesium | 24 mg |
| Phosphorus | 78 mg |
| Potassium | 115 mg |
| Sodium | 2 mg (if unseasoned) |
Source: FSSAI Food Database & USDA Food Database
Key Nutritional Components of Poha
- Carbohydrates (28.3g per 100g)
Poha is primarily rich in carbohydrates, providing a quick energy boost, which is why it’s commonly consumed as breakfast in Indian households. It has around 28.3 grams of carbohydrates per 100g, making it a fulfilling yet light breakfast choice.
To balance your meal, consider adding protein-rich toppings like boiled eggs, paneer, or curd.
Health Benefit:
- Provides sustained energy.
- Keeps you full for longer.
- Supports brain and muscle function.
- Protein (2.5g per 100g)
Though not very high in protein, poha contains around 2.5 grams of protein per 100g. You can easily boost its protein content by adding peanuts, moong dal, or curd.
Health Benefit:
- Supports muscle growth and repair.
- Keeps you satiated for longer.
- Fiber (1.4g per 100g)
Poha provides 1.4 grams of dietary fiber per 100g, which aids digestion and helps regulate blood sugar levels.
To increase fiber, add veggies like carrots, capsicum, or peas when cooking poha.
Health Benefit:
- Promotes healthy digestion.
- Prevents constipation.
- Stabilizes blood sugar levels.
- Fat (0.4g per 100g)
Poha is naturally low in fat, with just 0.4 grams of fat per 100g. This makes it a heart-healthy breakfast when cooked with minimal oil.
Health Benefit:
- Helps maintain healthy cholesterol levels.
- Reduces the risk of cardiovascular diseases.
Use olive oil, ghee, or minimal vegetable oil to keep the fat content low.
- Iron (1.3mg per 100g)
Poha contains a decent amount of iron (1.3 mg per 100g), making it beneficial for individuals prone to anemia or low hemoglobin levels.
Health Benefit:
- Improves oxygen transport in the body.
- Boosts overall energy levels.
To increase iron absorption, squeeze a few drops of lemon juice over your poha before serving.
Health Benefits of Eating Poha
- Quick Source of Energy – Poha is rich in carbohydrates, providing quick and sustained energy, making it ideal for breakfast or pre-workout meals.
- Easy to Digest – Poha is light on the stomach, making it suitable for people of all age groups, including those with digestive issues.
- Supports Heart Health – Since poha is low in fat and cholesterol, it contributes to better heart health when cooked with minimal oil.
- Helps Prevent Anemia – The iron content in poha helps in maintaining healthy hemoglobin levels and prevents anemia.
- Aids in Weight Management – Poha is naturally low in calories and fat, making it suitable for people trying to manage their weight.
How to Make Poha Healthier
If you want to boost the nutritional value of your poha, consider these quick tips:
- Add Vegetables – Incorporate veggies like carrots, green peas, capsicum, or beans to increase fiber and vitamins.
- Use Healthy Fats – Cook poha in olive oil, ghee, or minimal vegetable oil to keep it low in fat.
- Add Protein – Add paneer, boiled eggs, or peanuts to increase the protein content.
- Pair with Probiotics – Serve poha with curd or buttermilk for a probiotic boost that promotes gut health.
Poha is undoubtedly a nutrient-dense, light, and easy-to-digest breakfast option that fits well in most diets. With just 130 calories per 100g, low fat, and decent fiber, it serves as a healthy choice for weight management, digestion, and heart health.
By enhancing your poha with vegetables, healthy fats, and protein sources, you can turn it into a complete balanced meal. So the next time you prepare poha, remember these small tweaks to boost its nutritional value.
