Poha Nutrition: Understanding the Facts about Calories, Protein, Fat, Carbs, and Vitamins
Introduction
Poha, also known as flattened rice, is a popular breakfast dish in India. It is made from parboiled rice that has been flattened and dried. Poha is a great source of carbohydrates, and it is often paired with peanuts, vegetables, and spices to make a delicious and nutritious meal. In this article, we will discuss the nutritional facts about Poha and how it can benefit your health.
What is Poha?
Poha is a type of flattened rice that is commonly used in Indian cuisine. It is made by parboiling rice, which is then flattened and dried. Poha is available in different thicknesses, from thin to thick, and can be used to make a variety of dishes, including breakfast cereals, snacks, and desserts.
Calories in Poha
Poha is a low-calorie food that can be a great addition to a weight loss diet. One cup of cooked Poha (100g) contains approximately 130 calories. This makes it a great choice for people who are trying to lose weight or maintain their current weight.
Protein in Poha
Protein is an essential nutrient that is important for building and repairing tissues in the body. Poha is a good source of protein, with one cup of cooked Poha (100g) containing approximately 3 grams of protein. While this may not seem like a lot, it can still contribute to your daily protein needs.
Fat in Poha
Poha is a low-fat food that can be a great addition to a healthy diet. One cup of cooked Poha (100g) contains approximately 0.2 grams of fat. This makes it a great choice for people who are looking to reduce their fat intake.
Carbs in Poha
Carbohydrates are an important source of energy for the body. Poha is a great source of carbohydrates, with one cup of cooked Poha (100g) containing approximately 28 grams of carbohydrates. This makes it a great choice for people who need a quick source of energy.
Vitamins in Poha
Poha is a good source of vitamins, including thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), and folate (vitamin B9). Thiamine is important for the metabolism of carbohydrates, while riboflavin and niacin are important for energy production. Folate is important for the development of red blood cells.
Health Benefits of Poha
There are several health benefits of Poha that make it a great addition to a healthy diet. Some of these benefits include:
Lowers cholesterol levels: Poha contains a high amount of fiber, which can help lower cholesterol levels in the body.
Good for digestion: Poha is easy to digest and can help relieve constipation and other digestive issues.
Good for the heart: Poha is low in fat and contains antioxidants, which can help reduce the risk of heart disease.
Helps in weight loss: Poha is a low-calorie food that can help you feel full for longer, making it a great addition to a weight loss diet.
How to Prepare Poha
Poha can be prepared in a variety of ways, depending on your preferences. Here is a simple recipe for Poha:
Ingredients
- 1 cup Poha
- 1/4 cup peanuts
- 1/4 cup chopped onion
- 1/4 cup chopped tomato
- 1/4 cup chopped green chillies
- 1 tsp mustard seeds
- 1 tsp cumin seeds
- 1 tsp turmeric powder
Instructions
- Rinse the Poha in a colander and let it sit for 5 minutes to soften.
- Heat a pan over medium heat and add the peanuts. Roast for 1-2 minutes until they turn golden brown. Remove the peanuts from the pan and set them aside.
- In the same pan, add oil and heat it over medium heat. Add mustard seeds and cumin seeds and let them splutter.
- Add chopped onion, tomato, and green chillies to the pan and sauté for 1-2 minutes until they turn soft.
- Add turmeric powder and mix well.
- Add the softened Poha to the pan and mix well.
- Add salt to taste and mix well.
- Garnish with roasted peanuts and chopped cilantro.
- Serve hot and enjoy!
Conclusion
Poha is a nutritious and delicious food that is a staple in Indian cuisine. It is a low-calorie food that is rich in carbohydrates, protein, and vitamins. Poha also has several health benefits, including reducing cholesterol levels, aiding digestion, and promoting heart health. With this simple recipe, you can easily incorporate Poha into your diet and enjoy all of its health benefits.
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