Nutritional Facts of Oats and Poha Chivda

This calorie page has been viewed 9683 times Last Updated : Aug 29,2019

Oats and Poha Chivda
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How many calories does one serving of Oats and Poha Chivda have?

One serving of Oats and Poha Chivda gives 211 calories. Out of which carbohydrates comprise 145 calories, proteins account for 28 calories and remaining calories come from fat which is 39 alories.  One serving of Oats and Poha Chivda provides about 11 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Oats and Poha Chivda recipe. Oats and Poha Chivda is made from dry roasting oats and poha. Then a tempering of Indian spices is made and added to the roasted poha and oats. Then khakhra and chana dal are added to give a crunch to Oats and Poha Chivda. It is sweeten with a little sugar. Want a super health Indian travel dry snack, then opt for Oats and Poha Chivda as the shelf life is at-least 30 days. What makes Oats and Poha Chivda healthy? Oats are a great source of protein for Vegetarians. It is rich in soluble fibre (to make it good for diabetics), which helps lower blood LDL cholesterol, the so-called "Bad" cholesterol. Poha is high in iron count (2.67 mg in a cup) plus helps us accomplish nearly 5% of potassium requirement which will control blood pressure and sustain cardiac health and further aids in controlling blood cholesterol too.Our traditional Poha Chivda recipe is made of mainly poha. So we have innovated and made a healthy variation of Oats and Poha Chivda recipe.

Is Oats and Poha Chivda healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

1. Oats : Oats are a great source of protein for Vegetarians. It is rich in soluble fibre (to make it good for diabetics), which helps lower blood LDL cholesterol, the so-called "Bad" cholesterol. Whole Oats have an antioxidant called Avenanthramide (a polyphenol from oats) which helps lower blood pressure levels. Soluble fibre absorbs water and swells and to become gel like substance which helps in the absorption of nutrients like B Vitamins and minerals like Magnesium and Zinc which are key to a good heart. See here why oats are good for you?

2. Poha ( Beaten rice) : Pros for poha. High iron count (2.67 mg in a cup) of poha. Most people prefer eating poha for breakfast. The reason behind it is its high carb count. Poha helps us accomplish nearly 5% of potassium requirement which will control blood pressure and sustain cardiac health and  further aids in controlling blood cholesterol too. Cons. Due to high carb content it is not good source  of diabetic food. With calories to add along with carbs and not much fiber, poha should logically be constrained by those who intend to lose weight. High protein, less carbs and more fiber should be the target of weight watchers. Read is poha healthy?  

3. Chana Dal ( split bengal gram) : One cup of cooked Chana Dal provides 33% of your protein for the day. Chana dal is  heart and diabetic friendly, also rich in fiber. Chana dal has high amount of potassium and low amount of sodium which makes it very effective in regulating your blood pressure. Read this article on complete benefits of chana dal

What's the problem?

Sugar : Sugar used in the recipe is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. To live a healthy life, try and cut sugar which from your diet. It requires a slow and deliberate attempt to do it. Find hidden sugar in packaged foods and drinks and stop having those products. Did you know that a can of your favourite soft drink is estimated to have 1/2 cup of sugar. Refinded carbohydrates like maida, sugar, bread, pasta, noodles and sugar on consumption get stored as unhealthy fat in the body. 

Can diabetics, heart patients and over weight individuals have Oats and Poha Chivda?

Yes for heart and weight loss in restricted quantity and no for diabetics. Due to high carb content Poha is not good source  of diabetic food. With calories to add along with carbs and not much fiber, poha should logically be constrained by those who intend to lose weight. Oats are a great source of protein for Vegetarians. It is rich in soluble fibre (to make it good for diabetics), which helps lower blood LDL cholesterol, the so-called "Bad" cholesterol.

Can healthy individuals have Oats and Poha Chivda?

Yes. Oats and Poha Chivda – Healthy Jar Snack for Kids. An energy and protein filled jar snack for kids which is perfect of break time at school or as an after-school treat. Oats add in some fiber, which kids favourite junks foods are usually devoid of. Poha, on the other hand, adds in a dose of iron to enhance their hemoglobin levels which in turn helps to increase their concentration as iron helps in the transport of oxygen to all cells in the body. To make the taste of this Oats and Poha Chivda appealing to kids, 1 teaspoon of sugar has been added. If you wish, you can avoid it. Try this mildly-spiced healthy jar snack for sure. This is a healthy substitute to any other deep-fried jar snack.


Oats and Poha Chivda is high in

1. Magnesium : Magnesium is required for formation of bones and teeth. helps in the metabolism of calcium and potassium.

2. Phosphorous Phosphorous works closely with calcium to build bones. 

3. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 211 calories that come from Oats and Poha Chivda?

Walking (6 kmph) = 1 hr 3 mins

Running (11 kmph) = 21 mins

Cycling (30 kmph) = 28 mins          

Swimming (2 kmph) = 36 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per per serving% Daily Values
Energy230 cal12%
Protein7.7 g14%
Carbohydrates39.7 g13%
Fiber4.6 g18%
Fat4.6 g7%
Cholesterol0 mg0%
Vitamin A53.8 mcg1%
Vitamin B1 (Thiamine)0.3 mg30%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)2 mg17%
Vitamin C3.5 mg9%
Vitamin E0.4 mg3%
Folic Acid (Vitamin B9)33.3 mcg17%
Calcium36.4 mg6%
Iron2.6 mg12%
Magnesium89.2 mg25%
Phosphorus182.8 mg30%
Sodium12.1 mg1%
Potassium224.8 mg5%
Zinc1.7 mg17%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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