Nutritional Facts of Poha

This calorie page has been viewed 7319 times Last Updated : Dec 28,2018

Maharashtrian Snacks Nashta
Maharashtrian Breakfast

How many calories does one plate of Poha have?

One  plate of Kanda Poha gives 180 calories. Out of which carbohydrates comprise 100 calories, proteins account for 9 calories and remaining calories come from fat which is 71 calories.  One  plate of Poha provides about 9 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Poha is a famous Maharashtrain snack which is available on strret corners. 

Is Kanda Poha healthy?

Yes, kanda poha is healthy but you need to be a bit careful. Poha is made of poha, onions, peanuts, grated coconut, nylon sev and coriander. 

Let's understand the Ingredients.

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. Cons. Due to high carb content it is not good source  of diabetic food. Read is poha healthy

Peanuts : Peanuts contain Vitamin B1, Thiamine which helps form ATP (Adenosine triphosphate) which body uses for energy. A handful of peanuts gives you 7.3 grams of Protein. Peanuts, Almonds, Walnuts and Cashews are rich in Protein and healthy monounsaturated fats which won’t spike your blood sugar levels and good for diabetics. Read 11 amazing benefits of peanuts

Onions : Yes, its a great Anti Oxidant. The phytochemical present in onions along with their Vitamin C help boost your immunity. The chromium in onions help regulate your blood pressure. The sulphur in the onion which brings you tears is actually good for your eyes. Raw onions keep your heart healthy and see here for total benefits of onions

Coriander (kothmir, dhania) : The antioxidants vitamin Avitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of RBC in our blood. Good for reducing cholesterol and for diabetics. Read 9 benefits of coriander to understand details. 

Coconut : The fresh coconut has saturated fats but most of it is MCT (Medium Chain Triglycerides) which promote weight loss. The high fibre content 13.6 gm (45.3% of RDA) along with high lauric acid content of coconut improves cholesterol levels in the body. Improving the action of insulin secretion and lowering the raised blood sugar levels is yet another benefit of coconut for Diabetics. See here for 10 amazing benefits of coconut.  

Can diabetics, cardiac patients and over weight individuals have kanda poha?

Poha is good for cardiac patients due to high magnesium levels. But don't garnish with nylon sev. For diabetics, it's best to avoid poha as its high in carbohydrates. 

Can healthy individuals have poha?

Yes they can. But don't garnish with nylon sev. If you must then try this baked sev recipe

Poha is high in

1. Iron Iron is essential in the chemical reactions that produce energy from foods. Eat more greens and garden cress seeds to prevent you from being anaemic. Here are the top 7 sources of iron rich foods
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 180 calories that come from one plate of poha?

Walking (6 kmph)     =         54  mins
Running (11 kmph)     =          18  mins
Cycling (30 kmph)     =         24  mins
Swimming (2 kmph)     =         31  mins

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

Click here to view Poha recipe
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Value per per plate% Daily Values
Energy180 cal9%
Protein2.2 g4%
Carbohydrates25 g8%
Fiber0.3 g1%
Fat7.9 g12%
Cholesterol0 mg0%
Vitamin A67.6 mcg1%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)1.3 mg11%
Vitamin C1.9 mg5%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)1 mcg0%
Calcium13.7 mg2%
Iron6.1 mg29%
Magnesium32.9 mg9%
Phosphorus79.7 mg13%
Sodium3.9 mg0%
Potassium67.2 mg1%
Zinc0.1 mg1%
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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कांदा पोहा, मुंबई रोड साईड रेसिपी
 on 27 Dec 18 05:01 PM

Such detailed information about the nutrients. It''s amazing!