Poha
Moderate nutritional value
Indian flattened rice with onion, peanuts, turmeric and lemon.
Poha is a Maharashtrian breakfast of rinsed flattened rice tossed with onion, green chilies, curry leaves, turmeric and fried peanuts, then finished with lemon juice and cilantro. A 200 g plate has about 390 kcal, 8 g protein and 56 g of mostly refined carbohydrate; the oil and peanuts supply most of its 15 g fat. Adding peas or a side of yogurt raises the protein.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 4.2g | 7.5% |
| Fat | 7.4g | 10.6% |
| Carbs | 28g | 9.3% |
| Simple Sugars | 9.8g | Estimate |
| Complex Carbs | 16.7g | Estimate |
| Fiber | 1.5g | 6.0% |
| Water | 59g | 2.4% |
| Calories | 194 | 8.6% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.87 | g | 4.3% |
| Monounsaturated | 2.45 | g | 9.8% |
| Polyunsaturated | 3.67 | g | 28.2% |
| Omega-3 | 1.101 | g | Estimate |
| Omega-6 | 2.569 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 4.48 | mg |
| Vitamin E | 2.05 | mg |
| Selenium | 6.15 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 6.75 | mcg | 0.8% |
| vitamin B1 | 0.059 | mg | 4.9% |
| vitamin B2 | 0.031 | mg | 2.4% |
| vitamin B3 | 1.1 | mg | 6.9% |
| vitamin B6 | 0.081 | mg | 4.8% |
| vitamin B9 | 16.9 | mcg | 4.2% |
| vitamin B12 | 0 | mcg | 0.0% |
| vitamin C | 4.48 | mg | 5.0% |
| vitamin D | 0 (0 IU) | mcg | 0.0% |
| vitamin E | 2.05 | mg | 13.7% |
| vitamin K | 5.97 | mcg | 5.0% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 26.2 | mg | 2.6% |
| iron | 0.975 | mg | 5.4% |
| magnesium | 24.4 | mg | 6.1% |
| phosphorus | 70.9 | mg | 10.1% |
| potassium | 139 | mg | 5.3% |
| sodium | 351 | mg | 15.3% |
| zinc | 0.629 | mg | 5.7% |
| copper | 0.161 | mg | 17.9% |
| manganese | 0.544 | mg | 23.7% |
| selenium | 6.15 | mcg | 11.2% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 99 | mg | 14.1% | 105% |
| Isoleucine | 160 | mg | 11.4% | 90% |
| Leucine | 300 | mg | 11.0% | 83% |
| Lysine limiting | 155 | mg | 7.4% | 55% |
| Methionine | 144 | mg | 13.7% | 106% |
| Phenylalanine | 358 | mg | 20.5% | 148% |
| Threonine | 142 | mg | 13.5% | 96% |
| Tryptophan | 46 | mg | 16.4% | 118% |
| Valine | 213 | mg | 11.7% | 90% |
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Recipe
See full recipeIngredients
- Thick poha (flattened rice) 200 g
- Vegetable oil 2 tbsp
- Raw peanuts 40 g
- Mustard seeds and cumin seeds 1 tsp each
- Green chilies and curry leaves 2 chilies, 1 sprig
- Onion, finely chopped 1 large (150 g)
- Ground turmeric 1/2 tsp
- Sugar 1 tsp
- Salt 1 tsp (6 g)
- Lemon juice 1 tbsp
- Fresh cilantro, chopped 10 g
Instructions
- 1
Rinse the poha in a sieve under running water for 30 seconds, drain well and leave for 10 minutes to soften.
- 2
Heat the oil in a wide pan over medium heat and fry the peanuts for 3 to 4 minutes until golden; lift them out.
- 3
Add the mustard seeds to the oil and, when they pop, the cumin, green chilies and curry leaves; fry for 20 seconds.
- 4
Add the onion and cook for 4 to 5 minutes until soft and translucent, then stir in the turmeric.
- 5
Sprinkle the salt and sugar over the poha, add it to the pan with the peanuts and toss gently until evenly yellow.
- 6
Cover and steam on low heat for 2 to 3 minutes until hot and soft.
- 7
Turn off the heat, stir in the lemon juice and cilantro and serve warm.