Poha Upma
Poha Upma is a popular Indian breakfast dish made from flattened rice (poha) tempered with spices, mustard seeds, curry leaves, and often mixed with peanuts, onions, and potatoes. It is a quick, savory, and light meal that originates from Western and Central India, particularly in states like Maharashtra, Gujarat, and Madhya Pradesh.
🍽️ Nutrition at a glance
This dish is primarily a carbohydrate-rich meal with moderate protein and low fat, especially when prepared with minimal oil. It provides a good source of energy and contains essential nutrients like iron, B vitamins, and dietary fiber from the flattened rice and added vegetables.
Nutrition breakdown
| Calories | 250 kcal |
| Protein | 5 g |
| Carbs | 45 g |
| Fat | 6 g |
| Fiber | 3 g |
| Sugar | 4 g |
| Sodium | 450 mg |
| Potassium | 300 mg |
| Iron | 3 mg |
| Magnesium | 40 mg |
| Phosphorus | 120 mg |
| Vitamin B1 (Thiamine) | 0.2 mg |
| Vitamin B3 (Niacin) | 2.5 mg |
| Folate | 60 mcg |
| Manganese | 1.5 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Poha Upma is a beloved street food and home-cooked staple, often served with a squeeze of lemon and a sprinkle of sev for crunch. Nutritionally, the flattened rice is a light, easily digestible cereal that retains nutrients like iron and is often fortified, making it a practical choice for a quick, balanced meal.
