Poha Calories: How to Make a Healthy Poha Recipe and Its Benefits

Wake up to the welcoming aroma of freshly prepared poha: fluffy, light, and the right amount of spice. Something in this simple dish immediately lifts your mood and energises you, making it the best breakfast. 

But poha is not only good to eat. It is rich in health-promoting nutrients that offer many benefits, such as boosting energy levels and supporting digestion.

Poha can be your favorite meal, whether you want to jump-start your day or have a nice, nutritious meal.

We will delve into the calorie content of poha and the preparation of a healthy variant of this favorite food in this post, and unearth some reasons why it should be included in your menu to start your day healthily.

What is Poha?

Poha is an Indian breakfast dish made with flattened rice. It is also light, easily digested, and can be prepared in a few minutes.

Conventionally, it is popular in such states as Maharashtra, Madhya Pradesh, and Gujarat. It is uncomplicated and yet very versatile – you can put different veggies, nuts, and spices in it, making it distinctly your own.

The best part!!

Poha is both comforting and healthy. It is the ideal combination of tastes: the right amount of crunchiness from peanuts and a refreshing zest from lemon.

It is the type of breakfast that makes one cozy and leaves one feeling refreshed, light, and ready to take on the day.

Poha Calories: A Nutritional Breakdown

It is a good time to discuss numbers — at least numbers —because, though poha is a treat, it is also an outstanding balance. Approximately one cup (100 grams) of plain poha has approximately:

• Calories: 130-150 kcal
• Carbohydrates: 30-35 grams
• Protein: 2-3 grams
• Fat: 1-2 grams
• Fibre: 1-2 grams

Naturally, the best thing about poha is that you can make it to your taste and health goals.

The nutritional profile can be adjusted to suit your needs by adding vegetables or nuts, or by using oil sparingly. This makes poha a good choice for low-calorie foods, as someone observing their calorie intake still wants a nutritious meal.

Aashirvaad Atta and Multigrains have collaborated with professional nutritionists in launching My Meal Plan Test. It is a fast and convenient test that will help you determine how much fibre you already consume each day and develop a personalised diet. 

The Health Benefits of Poha: Why You Should Make It a Regular Part of Your Diet

Not only is poha low in calories, but it also offers several health benefits. And this is why you will like it as an addition to your morning routine:

1. Rich in Iron

Poha can provide some iron, especially if it’s fortified. To help your body absorb this iron more effectively, it’s a good idea to eat poha with foods high in vitamin C, such as lemon or tomatoes^[1].

But on its own, poha may not be enough to meet your iron needs. 

2. A Great Source of Energy

Being high in complex carbohydrates, poha provides a sustained, steady supply of energy ^[2].

It suits the needs of people who need a jolt of vitality that lasts through the day, whether to get ready to go to the gym in the morning or just to fuel the body through a hectic day.

Also, it is an excellent alternative for children, keeping them active and alert during the day at school.

3. Supports Digestive Health

Poha is so stomach-friendly. It is light and soft, making it a good choice for people with digestive sensitivities.

Flattened rice is easy to digest, and once you add vegetables, which are rich in fiber, it helps keep your digestive system in check and keeps your gut healthy^[3].

4. Weight-Friendly and Filling

In need of a good breakfast that does not strain you? Poha is a great choice. It fills your stomach enough to make you feel full, yet it is calorie-free, so you do not feel lethargic after taking it.

Fiber and carbohydrates offer more sustained satiety, making them a good option for weight management.

How to Make a Healthy Poha Recipe

Serving Size: 2 Servings

Time Taken: 15 minutes

Ingredients:

• 1 cup poha 
• 1 teaspoon olive oil or ghee 
• 1/4 teaspoon mustard seeds
• 1/4 teaspoon Aashurvaad Jeera
• 1/2 teaspoon Aashirvaad turmeric powder
• 1 small onion, finely chopped
• 1 medium-sized carrot, grated 
• 1/4 cup of green peas 
• 1-2 chopped green chilies (optional)
• 1 tablespoon peanuts or cashews (this is optional, as it provides crunch)
• Aashirvaad Salt Active, to taste
• Lemon juice, to taste
• Garnish with fresh leaves of coriander.

Method:

• Rinse the Poha: Rinse the poha under cold water with a sieve. Let it soak for 5 minutes. The poha must go soft but not mushy.
• Make the Tempering: Warm the olive oil in a pan over medium heat. Add spices (mustard and cumin seeds), and allow them to splutter after they are popped, put in the turmeric powder, and the green chilies.
• Sauté the Vegetables: Add the chopped onions and sauté them until they become clear.  Then add the grated carrot and peas, and cook for a few more minutes till soft.
• Add the Poha: Add the wet poha to the pan and mix it with the sauted vegetables and spices. It is time to include peanuts or cashews when you have one, as they add some crunch.
• Season and Garnish: Sprinkle with salt and squeeze some lemon juice over it to add a tangy note. Fresh coriander leaves should be placed as a garnish, then mixed.
• Serve and Enjoy: It is time to share your healthy poha! A warm cup of green tea or a glass of fresh fruit juice is better with it, making it a good, hearty breakfast.

Customizations- Poha Your Way:

Want to elevate your poha game? Some of the variations that can be used to make your dish healthier are as follows:

• Add More Veggies: Increase fibre intake with vegetables like bell peppers, spinach, or zucchini.
• Use Millet or Quinoa: You can also use quinoa or Millet instead of the original poha to make it gluten-free or add more protein.
• Add Superfoods: Add a spoonful of chia or flaxseeds to provide omega-3s.

Aashirvaad Atta and Multigrains offer you a two-minute questionnaire quiz that examines your Digestion Quotient and decides on the condition of your digestive system. It is quick, easy, and can be taken as a preliminary step towards a happier, healthier gut!

Final Thoughts

Poha is not merely breakfast but a fantastic, nutritious dish that will leave you feeling full of energy and ready to spend a light, wholesome day. It is fast to prepare, customizable, and, most to the point, full of benefits. 

Start your morning with a bowl of poha and feed your body with something good and healthy.

However, it is worth remembering that one of the most important aspects of general health is a balanced diet, and that consulting a medical professional is always an advantage. Eat poha and reap the rewards of a healthy life.

Now, who’s ready for a vibrant, healthy breakfast?

Frequently Asked Questions