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How many carbs are there in poha?

Poha is a delightful Indian breakfast or snack dish that offers a burst of energy to kickstart your day.

Poha, also known as flattened rice, is a beloved Indian delight crafted from rice flakes. Its quick preparation and delightful taste make it a go-to choice for many, earning it a special place in Indian households. However, amidst the allure of its culinary appeal, understanding the carbohydrate content of Poha is a crucial step for individuals mindful of their dietary intake.

This knowledge empowers individuals to make informed choices, fostering a balanced nutrition plan that aligns with their goals. With carbohydrates serving as the body's primary fuel source, acknowledging their presence in Poha paves the way for effective meal planning, contributing to the pursuit of optimal health and fitness.

Nutritional Content of Poha

Poha offers a range of essential nutrients vital for a balanced diet. The carbohydrates in poha are mainly in the form of starch, with a small portion in the form of dietary fiber. This combination provides a steady release of energy, keeping you feeling satiated for a prolonged period.

Furthermore, poha is gluten-free, making it an ideal carbohydrate source for individuals with gluten sensitivities. The nutritional content of poha also includes a good amount of iron, making it a favorable choice for those seeking to boost their iron intake in a plant-based diet.




333 kcal











These are the nutrients present in 100g of poha.

Carbs in Poha: Quantity and Impact

Poha is a beloved choice for breakfast or snacks, and it's crucial to grasp its carbohydrate content and impact on our diet. With the amount of carbohydrates in one serving of Poha, it is vital for individuals who are closely watching their intake, especially those with diabetes or those following a low-carb diet.

When we compare poha with other common carb sources, we realise that it contains a low-moderate amount of carbs in comparison to staples like rice or bread. This makes it an excellent option for those looking to moderate their carbohydrate consumption without completely eliminating traditional dishes from their diet.

How to Incorporate Poha into a Low-Carb Diet

Low-Carb Poha: Delicious and Healthy Recipes

  • Use Cauliflower Rice: Replace traditional flattened rice with cauliflower rice in your poha recipe. Cauliflower rice is low in carbs and provides a similar texture, making it an excellent low-carb alternative.
  • Add High-Fiber Vegetables: Enhance the nutritional value of your poha by incorporating high-fiber vegetables such as spinach, bell peppers, and mushrooms. These additions not only contribute to the dish's overall fiber content but also help reduce the net carb count.
  • Incorporate Protein: Boost the protein content of your poha by including sources such as tofu, paneer, or lean chicken. Protein helps keep you full and satisfied, making it an essential component of a low-carb meal.
  • Experiment with Spices and Herbs: Elevate the flavor profile of your poha using an array of herbs and spices. Turmeric, cumin, coriander, and ginger can add depth to the dish without significantly impacting its carb content.
  • Explore Poha-Based Salads: Create refreshing poha salads by tossing it with fresh greens, cherry tomatoes, cucumber, and a light vinaigrette. This provides a nutrient-dense, low-carb option that is perfect for warm weather.
  • Low-Carb Poha Upma: Prepare a poha upma by stir-frying the flattened rice with mustard seeds, curry leaves, and an assortment of nuts and seeds. This flavorful twist offers a satisfying low-carb meal option.
  • Poha Stuffed Peppers: Use poha as a delicious filling for bell peppers, incorporating savory spices and herbs for a low-carb, protein-packed entrée.

By implementing these tips and exploring these inventive recipes, you can continue to relish the delightful taste of poha while adhering to your low-carb.

Poha is a highly versatile dish with a moderate carbohydrate content, making it perfectly suitable for inclusion in a balanced diet. Understanding the nutritional content of poha, particularly its carbohydrates, allows for informed dietary choices when creating daily diets. However, it is vital to exercise portion control and mindful consumption to avoid excess. With its quick preparation and delicious taste, poha can be a convenient and satisfying addition to a well-planned, low to moderate carbohydrate diet.

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