how much calories does poha have - #42830

A typical serving of poha, roughly about 150 grams when cooked, contains around 230 to 250 calories. In its basic form - flattened rice, cooked with minimal oil and spices - it’s indeed light on the stomach. But when you start adding tasty enhancements like oil, peanuts, and veggies, you’re definitely tweaking that calorie count. Let me break it down a bit more.

The base poha itself, by virtue of being flattened rice, is quite light. The traditional preparation, even with onions and mild seasoning, keeps it low in calories. The addition of a tablespoon of oil will add around 120 calories. Onions won’t make a big dent calorie-wise, as a medium-sized onion only contributes about 50 calories. Peanuts, though super healthy, pack a punch in terms of calories, contributing roughly 100 calories for just a handful (30 grams).

If you add mixed vegetables such as peas, carrots, or capsicum, you’ll be glad to know they mostly add volume and fiber with minimal calories—a bowl of mixed veggies holds about 45 calories. A squeeze of lime is negligible in calorie terms but enhances the flavor significantly and adds a vitamin C boost.

In terms fo Ayurveda, poha is tridoshic, meaning it’s generally good for all doshas when eaten in moderation. However, the quantity and add-ons can alter this. Excessive oil or peanuts may not be ideal for kapha types due to their oily and heavy properties. If you’re pitta dominant, consider minimizing the spices and peanuts to avoid excessive heat.

Regarding calorie counting in the cooking process, you do count calories from the oil. The way you cook it doesn’t eliminate those calories, though heating may break down some nutrients. For balancing meals, timing also matters in Ayurveda. Eating poha during breakfast or lunch, aligning with peak digestive fire (agni), will help digest it better.

If keeping it tasty but light is your aim, try roasting peanuts separately to remove excess oil, Use a non-stick pan to reduce oil usage—perhaps just brushing or sprinkling water to steam—retain flavors with spices instead of excess fat. Consuming poha alongside a side of fresh salad can also bring balance, keeping it light yet satisfying.