Nutritional Facts of Baked Poha, Calories in Baked Poha

by Tarla Dalal
This calorie page has been viewed 641 times

Cooking Method
Baked

How many calories does one serving of Baked Poha have?

One serving of Baked Poha gives 187 calories. Out of which carbohydrates comprise 102 calories, proteins account for 12 calories and remaining calories come from fat which is 67 calories.  One serving of Baked Poha provides about 9 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Baked Poha recipe. Poha is a preferred snack in Maharashtra and other parts of India too, because it is tasty, filling and versatile too. You can prepare a variety of dishes using poha ranging from upma to vada. Here is an innovative Baked Poha, in which the beaten rice flakes are fortified with curds, lemon juice and other ingredients, supplemented by soaked semolina, and baked in an oven till it cooks and the flavours fuse. You will enjoy the texture and flavour of this unique dish. Make sure you have it immediately.

Is Baked Poha healthy?

No, this is not healthy. Let's see why.

Let's understand the Ingredients.

What's good.

1. Poha ( Beaten rice) : Pros for poha. High iron count (2.67 mg in a cup) of poha. Most people prefer eating poha for breakfast. The reason behind it is its high carb count. Poha helps us accomplish nearly 5% of potassium requirement which will control blood pressure and sustain cardiac health and  further aids in controlling blood cholesterol too. Cons. Due to high carb content it is not good source  of diabetic food. With calories to add along with carbs and not much fiber, poha should logically be constrained by those who intend to lose weight. High protein, less carbs and more fiber should be the target of weight watchers. Read is poha healthy?  

2. Curd + Low fat Curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice.They help in weight reduction, good for your heart and build immunity. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet. 

3. Coriander (kothmir, dhania) : The antioxidants vitamin Avitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 

What's the problem?

Rava (semolina, sooji) :  What's good? Semolina is a fairly good source of Magnesium and phosphorus which is necessary to keep our nervous system healthy and working. What's the issue? Fibre is one key nutrient for weight loss and semolina is devoid of it. Semolina is not suitable for diabetics. For details read is sooji healthy?

Sugar : Sugar used in the recipe is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. To live a healthy life, try and cut sugar which from your diet. It requires a slow and deliberate attempt to do it. Find hidden sugar in packaged foods and drinks and stop having those products. Did you know that a can of your favourite soft drink is estimated to have 1/2 cup of sugar. Refinded carbohydrates like maida, sugar, bread, pasta, noodles and sugar on consumption get stored as unhealthy fat in the body. 

Can diabetics, heart patients and over weight individuals have Baked Poha?

No, this recipe is not good for diabetics, heart and weight loss. Due to high carb content Poha is not good source  of diabetic food. With calories to add along with carbs and not much fiber, poha should logically be constrained by those who intend to lose weight. High protein, less carbs and more fiber should be the target of weight watchers.

 

We suggest you try mixed sprouts poha recipe which is way healthier with the addition of sprouts which provide more protein and fiber. 

Can healthy individuals have Baked Poha?

This would be a rating of 4 on 10 for health. So logically you should be eating healthier food. 

Baked Poha is high in

1. Iron Iron is essential in the chemical reactions that produce energy from foods. Eat more greens and garden cress seeds to prevent you from being anaemic. Here are the top 7 sources of iron rich foods

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 187 calories that come from Baked Poha?

Walking (6 kmph) = 56 mins

Running (11 kmph) = 19 mins

Cycling (30 kmph) = 25 mins       

Swimming (2 kmph) = 32 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per serving% Daily Values
Energy187 cal9%
Protein3 g5%
Carbohydrates25.5 g8%
Fiber0.3 g1%
Fat7.5 g11%
Cholesterol4 mg1%
VITAMINS
Vitamin A193.3 mcg4%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)1 mg8%
Vitamin C4.3 mg11%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)4.9 mcg2%
MINERALS
Calcium63.7 mg11%
Iron4.6 mg22%
Magnesium30.2 mg9%
Phosphorus90.7 mg15%
Sodium8.8 mg0%
Potassium77 mg2%
Zinc0 mg0%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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