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Poha Calories, Nutritional Value (Per 100g) & Its Health Benefits

Nutritional Value of Poha Blog

Poha, also known as flattened rice, is a popular breakfast dish in India that has won the hearts of people of all ages. Not only is it easy to prepare, but it is also light on the stomach and rich in poha nutrition, making it a perfect choice for a healthy start to the day. But did you know that poha can also be a great option for a balanced supper? Packed with poha nutritional value and low in calories. This humble dish, poha made of rice paddy can keep you full and satisfied without causing any guilt. In this blog, we will explore the poha nutrition value, often known as aval, and how it can offer health benefits beyond breakfast. So let’s dive into the poha nutrition facts or aval nutrition to discover why this flattened rice is more than just a tasty meal!

Table of Content

What is Poha Rice?

Poha is a type of flattened rice that is a staple breakfast dish in India. This versatile poha is made of rice that has been parboiled and flattened, giving it a unique texture and taste. Poha is a nutritious option that is packed with poha nutrients and has a poha nutritional value of around 110 aval calories per 100g. It is an excellent source of carbohydrates and protein in poha, and provides essential vitamins and minerals. In addition, with high aval nutrition and fewer calories in poha, it’s super easy to digest and can be cooked in a variety of wayns. It is a popular ingredient in Indian cuisine, used in dishes such as Poha Upma, Kanda Batata Poha, and Aloo Poha. It is also a common ingredient in sweet treats like Poha Ladoo and Chivda.

If you are looking for a healthy and delicious breakfast or snack option without calories, try incorporating poha into your diet. With aval nutrition and nutritional benefits, it is sure to keep you feeling full and energized throughout the day. So, the next time you are in the mood for a healthy and tasty dish, give Poha a try and experience the health benefits of Poha for yourself!

Nutritional Value of Poha

Poha or aval is not just a popular breakfast dish in India but also a powerhouse of micronutrients, making it a perfect choice for a balanced supper. If you are wondering about the nutritional value of poha, let us tell you it is rich in carbohydrates, protein, and dietary fiber, it provides sustained energy and keeps you feeling full for a longer time. Apart from macronutrients, poha is also rich in several micronutrients such as iron, magnesium, and vitamin B6. Iron is essential for healthy blood circulation, while magnesium helps maintain healthy bones and muscles. Vitamin B6 aids in the proper functioning of the brain and the nervous system. One of the most significant benefits of poha is that it is a low-calories food that can help in weight management. With just around 110 calories per 100g, poha nutritional value per 100g makes it an ideal food for those who want to lose weight without compromising on nutrition. Additionally, its high fiber content makes it an excellent choice for people with diabetes, as it helps in regulating blood sugar levels.

In conclusion, aval nutrition offers a wide range of health benefits and fewer calories. With its rich nutrient profile and low-calories content, it can be an excellent addition to your supper menu. Considering the poha nutritional value per 100g , we recommend you go ahead and include poha in your diet to reap nutritional benefits and enjoy its delicious taste.

Calories in Poha

Are you keeping track of your calories intake? Don’t worry; we’ve got you covered! Poha or aval is a popular breakfast dish in India; as the calories in poha are so less, it makes up for your ideal meal. One serving of poha, which is approximately 100 grams, contains only around 350 calories. Thus, having less calories in poha makes it an excellent choice for people who are watching their weight. But that’s not all – poha is also packed with essential nutrients that make it a healthy option. It is rich in carbohydrates, proteins, and dietary fibers. Poha is also a good source of vitamins and minerals such as iron, magnesium, and potassium, making it a perfect meal for the whole family.

What’s more, poha made of flattened rice, is easy to digest and does not cause any bloating or discomfort. It’s perfect for those who want to avoid heavy meals at night and have a peaceful sleep. So, the next time you’re looking for a low-calories and nutritious meal option, remember with this incredible option, you won’t have to worry about calories in poha! It’s not just a delicious breakfast dish but also an ideal choice for a balanced supper. Discover the secret to shedding some extra pounds with our mind-blowing blog post, where we spill the beans on how Poha for weight loss is a savior!

Health Benefits of Poha

Health Benefits of Poha

Are you looking for a nutritious and delicious breakfast option? Look no further than poha or aval, the flattened rice that has been a breakfast staple in India for generations! Not only is it easy to prepare and incredibly satisfying, but it’s also packed with poha nutrients and health benefits.

  • One of the most significant poha health benefits is its ability to improve digestion. The high fiber content in poha helps regulate bowel movements and keeps you feeling fuller for longer. Additionally, poha contains antioxidants that can promote heart health by reducing inflammation and improving blood flow.
  • If you’re looking to manage your blood sugar levels, poha can be an excellent addition to your diet. It has a low glycemic index, which means it releases glucose into the bloodstream slowly, preventing spikes and crashes in blood sugar levels. Plus, the protein in poha can help stabilize blood sugar levels even further.
  • But that’s not all – poha is also a rich source of essential vitamins and minerals, including iron, potassium, and calcium. These nutrients are crucial for maintaining healthy bones, muscles, and overall well-being.

So next time you’re in need of a quick and healthy meal, consider adding poha to your diet. With its nutritional value and numerous health benefits, it’s no wonder aval is a popular breakfast dish in India and beyond!

Types of Poha Rice

Embark on a heartfelt journey through the enchanting world of poha rice. Like cherished memories, each variant holds a special place in our hearts. The classic White Poha, with its delicate texture and gentle flavor, reminisces of simpler times and warm family breakfasts. Embrace the fiery spirit of the Red Poha, igniting your taste buds with its vibrant hues and invigorating zest. Dare to explore the Red Poha, a treasure trove of earthy goodness, offering a nourishing embrace to your soul. Let AsmitA Organic Farm’s poha range be your companion as you savor every spoonful, creating memories to be cherished forever. Get ready for a poha party that touches the depths of your heart.

Organic White Poha
Organic Red Poha

Alternate Name of Poha and its GI Tags

Did you know that Poha or aval, the beloved Indian breakfast dish, has many alternate names and regional variations? Depending on the state or region, it can also be called Chura, Chiwda, Aval, Atukulu, or Flattened Rice. But no matter what it’s called, Poha is loved across India for its delicious taste and nutritional benefits. In fact, Poha is packed with nutrients and has a low glycemic index (GI), which means it releases sugar into the bloodstream slowly, making it a great choice for people looking to maintain their blood sugar levels. A 100g serving of Poha contains around 110-120 calories, making it a light and healthy option for any meal of the day. It’s no wonder that Poha has earned several GI tags in India, including a Geographical Indication tag for “Poha Chiwda” from Madhya Pradesh and “Chira, Poha, and Murhi” from West Bengal. These tags recognize the unique qualities and regional variations of Poha, and the importance of protecting and promoting its production. So, whether you call it Poha, Chura, Chiwda, or any other name, this humble dish is a delicious and nutritious addition to any meal.

How to Make Poha for Supper

Red Poha Recipe

Let’s explore some facts on how to make aval or poha for supper, sharing different recipes that are not only delicious but also nutritious. Whether you’re a beginner or a pro, these recipes are easy to follow and will satisfy your cravings for a flavorful and wholesome meal.

  • Masala Poha: Start by heating oil in a pan and adding mustard seeds, cumin seeds, and curry leaves. Then, add chopped onions, green chilies, and grated ginger. Once the onions are golden brown, add turmeric, salt, and aval. Mix well and cook for a few minutes. Finally, add lemon juice and coriander leaves for a burst of flavor.
  • Vegetable Poha: Heat oil in a pan and add mustard seeds, cumin seeds, and curry leaves. Then, add chopped onions, green chilies, and grated ginger. Once the onions are golden brown, add chopped carrots, peas, and potatoes. Cook for a few minutes before adding poha. Mix well and cook for a few minutes. Finally, add lemon juice and coriander leaves.
  • Sweet Poha: This is a great option for those with a sweet tooth. Start by soaking poha in water for a few minutes, then drain the water. In a pan, heat ghee and add chopped nuts like almonds and cashews. Then, add the soaked aval and mix well. Add sugar and milk, and cook until the milk is absorbed. Finally, add cardamom powder and raisins for a delicious and healthy dessert-like supper option.



In conclusion, poha is not only a delicious and versatile dish but also a nutritious one. As we have seen, poha is packed with essential nutrients like protein, iron, and fiber. It is also low in calories, with only about 360 calories per 100g. Additionally, the nutritional value per 100g of poha is quite impressive, containing vitamins and minerals such as vitamin B, magnesium, and phosphorus. So, next time you’re looking for a healthy and satisfying meal, consider including poha in your diet. With low poha calories 100g, and all the additional nutritional value per 100g, it’s a dish that is both good for you and delicious!

With its warm and comforting flavor, adding poha or aval to your supper meals is more than just a healthy choice. It’s a way to bring a piece of tradition and love to your dinner table. From the fields of rice paddies to your plate, this dish has been cherished for generations for its nutritional value and heartwarming taste. Give it a try and let the warmth of poha fill your soul with these amazing facts.