Poha Calories & Nutritional Benefits: A Healthy Dietary Delight

Are you looking for healthy and nutritious options to add to your diet? You must have heard of Poha, a traditional food option across Asian countries that has stolen the hearts of people for its numerous health benefits. Whether it's breakfast, a midday meal, or dinner, Poha's low calories make it a great choice for a wholesome meal. 

Here you go - read on to learn about the magical benefits of Poha which is easy to prepare, low in calories, and has flavors that will please your palate.

Poha Calories & Varieties: A Nutritional Guide

Poha is comfort food made from rice paddy. Its delicate and absorbent texture beautifully infuses spices and seasonings, enriching the flavors and keeping one full for a long time. Let’s discover more about Poha and its types.

Poha Calories Content:

Bowl Size	Quantity	Calories
Small Bowl	100g	130-140 kcal
Medium Bowl	200g	260-280 kcal
Large Bowl	300g -	390-420 kcal

Large-Flake Thick Poha

Thick Poha retains its shape well even when soaked and is used to prepare Kanda Batata Poha. It has around ~360 Poha calories per 100g. It is a healthy breakfast option and is high in carbohydrates, protein, and iron.

Lightweight Thin Poha

Chivda is a common snacking option with ~380 Poha calories per 100g. It is a little high in calories due to the oil content but comparatively healthier than deep-fried snacks.

Difference between Red, Brown, & Organic Poha

POHA TYPES	RED POHA	BROWN POHA	WHITE POHA
Made From	Red Rice	Brown Rice	Organically Grown Rice
Poha Calories per 100g	~350 kcal	~370 kcal	~360 kcal
Nutritional Value	Rich in iron, low in carbohydrates, high in fiber, and has antioxidants and vitamin B.	Has protein, selenium, and magnesium and is rich in fiber.	Has no artificial colors or food additives and retains vitamins & minerals.
Benefits	Diabetic-friendly with Low glycemic index	It helps in managing weight	It is a healthy, clean, and natural option

10 Health Benefits of Poha - A Nutritious Indian Superfood

Here are 10 health benefits of adding Poha to your diet:

1. Regulates Bowel Movements: It is high in fiber, which helps regulate bowel movements and keeps them full for a long time.
2. Reduces Inflammation: It contains antioxidants that reduce inflammation, improve blood flow, and promote heart health.
3. Improves Digestion: The high fiber content in Poha enhances digestion and is good for gut health.
4. Monitors Blood Sugar Level: Poha has a low glycemic index, which prevents a spike in blood sugar and makes it a great diet option for people trying to manage their blood sugar levels.
5. Maintains Muscles & Bones: Its vitamin, mineral, iron, potassium, and calcium content helps maintain muscles and is healthy for bones and overall health.
6. Gluten-Free: Poha is gluten-free and a safe choice for people with gluten sensitivity.
7. Good for Pregnant Women: It is rich in iron, vitamins, and other nutrients, making it a great choice for pregnant women. It is also easily digestible and gentle on the stomach.
8. Manages Hypertension: Poha has a low sodium content and is known to normalize blood pressure levels. Its potassium content is also beneficial for hypertension.
9. PCOS & Thyroid: Its rich fiber content, vitamins, healthy fats, and low glycemic index make it a suitable dietary option for women with PCOS or Thyroid problems.
10. Rich in Nutrients: Along with being a probiotic, Poha contains lutein, phosphorus, magnesium, copper, pantothenic acid, vitamin C, vitamin D, manganese, and vitamin E, which are effective nutrients in boosting immunity.

These benefits have made Poha a popular breakfast choice for the natives of India and across the country.

Poha Calories & Weight Management: A Healthy Choice

The low-calorie content of 64% carbohydrates and 27% fat in Poha makes it an excellent choice for weight loss. However, if consumed in excess, it can lead to weight gain because of the presence of carbohydrates and calories. 

Poha or Brown Rice: Which one is healthy?

Poha is light on the stomach and easy to digest, with a low glycemic index, whereas brown rice has more fiber and filling.

Poha requires less cooking time than brown rice, and one can choose either depending on their dietary needs, time, and availability.

Can Poha & Gastric Troubles: Should You Be Concerned

Poha is easily digestible and doesn’t cause gastric problems, but if consumed in excess or mixed with ingredients that hinder the digestive process, one might suffer from bloating.
Moderation and being mindful of the Poha calories consumed can help reap the benefits of this superfood.

Poha Recipe: Quick & Easy Steps for a Delicious Dish

1. Wash the Poha in water, and once smooth, remove it and set it aside to dry. You can use brown Poha, which has more fiber, aids in digestion and weight loss, and maintains blood sugar levels.
2. Add some oil, cumin, mustard, and curry leaves.
3. Add chopped onion and vegetables like carrots, peas, spinach, broccoli, and bell peppers to enhance vitamin and mineral content. Add soya chunks to enhance the protein content.
4. Fry them till they turn golden brown and are cooked well. At this point, add the Poha kept aside.
5. Add turmeric, salt, and roasted peanuts and mix well.
6. To keep it healthy and nutritious, garnish with ground coconut, coriander, lime juice, pomegranate seeds, or dry fruits instead of packaged snacks.

Enjoy this guilt-free meal and energize yourself for a great day ahead.

How Much Poha Calories Should Be Consumed to Lose Weight?

50 grams of Poha contains 150-200 calories, which is good for weight loss. Two cups contain around 300-400 Poha calories to keep you energized while maintaining a calorie deficit that aids in weight loss.

Avoid adding high-calorie additives such as potatoes or peanuts, and cook Poha with less oil. Keep the calorie count in mind and add healthy proteins to enhance the nutritional benefits of Poha.

Best Time to Consume Poha

Though you can eat Poha at any time of the day, adding it to your breakfast is better as it contains carbohydrates, which provide energy and increase productivity for the day.

Consuming it in the evening is also good, as the high fiber content prevents hunger pangs between meals and makes one feel fuller for longer hours.

Why Avoid Eating Poha at Night?

Poha is high in carbohydrates and can spike blood sugar levels, disturbing sleep.

Dinner options should include food items with high fiber and protein to smooth the digestive process while the body rests.

Poha Calories: Things to Keep In Mind

Poha is low in protein and needs to be paired with protein-rich food items for a balanced meal, especially for someone trying to gain muscle. Also, commercially available Poha recipes may have high sodium content, which might adversely impact individuals with hypertension. Hence, picking the right quality of Poha and preparing it correctly is essential for reaping maximum benefits.

FAQ

1. Can Poha help with weight loss?

Poha is low in calories and rich in dietary fiber, which makes it a healthy choice for weight loss. The fiber content slows digestion and keeps one full for a long time.

2. Is Poha a carb or protein?

Poha is a carbohydrate-rich food that provides the body with energy, but it also contains protein and fiber that meet the nutritional needs of an individual. 

3. Is Poha gluten-free?

Poha is made from short-grain rice varieties that are naturally gluten-free. If you are allergic to gluten, check the ingredient label for gluten content before purchasing it.

4. How long does Poha last?

The shelf life of Poha depends on the container it is stored in, away from moisture and heat. Refrigerating Poha can increase the shelf life.

5. Can Poha be eaten instead of rice?

Poha can be a great alternative to rice as it is a good source of carbohydrates, high in fiber, low in glycemic index, nutritious, and easy to digest.