Poha
Poha is a beloved Indian breakfast dish made from flattened rice flakes that are quickly rinsed and then sautéed with onions, mustard seeds, turmeric, and other spices. It is a light, savory, and comforting meal, often garnished with fresh coriander, peanuts, and a squeeze of lemon. Originating from the Indian subcontinent, it is especially popular in the western and central states like Maharashtra, Madhya Pradesh, and Gujarat.
🍽️ Nutrition at a glance
Poha is primarily a carbohydrate-rich dish, offering a good source of quick energy with moderate protein from peanuts and minimal fat. It provides essential nutrients like iron and B vitamins, especially when made with fortified flattened rice, and a typical serving contains around 250-300 calories.
Nutrition breakdown
| Calories | 270 kcal |
| Protein | 6 g |
| Carbs | 45 g |
| Fat | 8 g |
| Fiber | 3 g |
| Sugar | 4 g |
| Sodium | 450 mg |
| Iron | 3.5 mg |
| Potassium | 180 mg |
| Magnesium | 40 mg |
| Phosphorus | 90 mg |
| Thiamin (B1) | 0.3 mg |
| Niacin (B3) | 2.5 mg |
| Folate | 45 mcg |
| Manganese | 0.8 mg |
Per 1 cup (approx. 150 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Poha is a quintessential 'fast food' or breakfast staple in India, known for its speed and simplicity—it can be prepared in under 10 minutes. Nutritionally, it is a light yet filling option that is often recommended for its ease of digestion and is a common first solid food for babies in many Indian households.
