Nutritional Facts of Poha Phirni, Calories in Poha Phirni

by Tarla Dalal
This calorie page has been viewed 381 times

Course
Phirni

Cooking Method
Saute

How many calories does one serving of Poha Phirni have?

One serving of Poha Phirni gives 307 calories. Out of which carbohydrates comprise 152 calories, proteins account for 32 calories and remaining calories come from fat which is 92 calories.  One serving of Poha Phirni provides about 15 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Poha Phirni recipePoha Phirni, poha is a rich source of iron as the rice is beaten in an iron mortar-pestle. Besides adding a colourful touch to this unusual phirni, fruits like apples and bananas also provide vitamins, minerals and fibre.

Is Poha Phirni healthy?

No, this is not healthy because of the usage of sugar.

Let's understand the Ingredients.

What's good.

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?  

Milk and Low Fat Milk : 1 cup of milk provides 70% of the Recommended Daily Allowance of Calcium. Milk promotes strong bones. The Calcium in Milk helps to protect your teeth against gum disease and keeps your jaw bone strong and healthy. Milk is low in carbs and therefore does not raise blood glucose levels. One cup of Milk gives 10 grams of carbs.  Low fat milk has lower fat and the same benefits of milk

What's the problem?

Sugar : Sugar 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. 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. 

Can diabetics, heart patients and over weight individuals have  ?

No, as this recipe uses full fat milk and lots of sugar. 

Can healthy individuals have  ?

Not healthy. Avoid sugar if you want to be healthy. 

What is a healthier Indian dessert option ?

We suggest you try low fat gajjar halwa recipe which uses dates as a sweetener and low fat milk which works well for diabetics. Make oats and mixed nuts ladoo recipe which is sweetened by jaggery. 

Poha Phirni is high in

1. Vitamin C :  Vitamin C is a great defence against coughs and colds.

2. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults.

3. Phosphorous Phosphorous works closely with calcium to build bones. 

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 307 calories that come from Poha Phirni?

Walking (6 kmph) = 1hr 32 mins

Running (11 kmph) = 31 mins

Cycling (30 kmph) = 41 mins       

Swimming (2 kmph) = 53 mins

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

Value per serving% Daily Values
Energy307 cal15%
Protein7.9 g14%
Carbohydrates38.1 g13%
Fiber1.7 g7%
Fat10.2 g15%
Cholesterol24 mg6%
VITAMINS
Vitamin A253.6 mcg5%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.2 mg18%
Vitamin B3 (Niacin)1.1 mg9%
Vitamin C12.3 mg31%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)19.8 mcg10%
MINERALS
Calcium329.9 mg55%
Iron3 mg14%
Magnesium51.6 mg15%
Phosphorus240.7 mg40%
Sodium37.7 mg2%
Potassium224.5 mg5%
Zinc0.1 mg1%
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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