Nutritional Facts of Power Poha, Calories in Power Poha

by Tarla Dalal
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Cooking Method

How many calories does one serving of Power Poha have?

One  serving of Power Poha gives 199 calories. Out of which carbohydrates comprise 140 calories, proteins account for 17 calories and remaining calories come from fat which is 43 calories.  One  serving of Power Poha provides about 10 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.


Is Power Poha healthy?

Yes and no, depending on who is eating this. Poha is made of poha, onions, kabuli chana, tomatoes and coriander. 

Let's understand the Ingredients.

Poha : Pros : Poha is rich in iron. Iron is a key element in maintaining the levels of haemoglobin and red blood cell count. Due to high magnesium levels, poha can be had by cardiac and blood pressure patients. Cons : Not safe for diabetics as it has high carb levels. Read the article is poha healthy? to understand. 

Kabuli Chana : One cup of cooked chickpeas has 14 grams of protein, which is a really good amount. Rich in Folate or Vitamin B9 that helps your body to produce and maintain new cells, especially red blood cells. Chickpeas is rich in Fibre, both Soluble Fibre and Insoluble Fibre and lowers total cholesterol. Read the 10 fabulous benefits of kabuli chana

Tomatoes : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend. Read about 13 amazing benefits of tomatoes.

Onions : Yes, its a great Anti Oxidant. The phytochemical present in onions along with their Vitamin C help boost your immunity. The chromium in onions help regulate your blood pressure. The sulphur in the onion which brings you tears is actually good for your eyes. Raw onions keep your heart healthy and see here for total benefits of onions

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 RBC in our blood. Good for reducing cholesterol and for diabetics. Read 9 benefits of coriander to understand details. 

Can diabetics, cardiac patients and over weight individuals have power poha?

Poha is good for cardiac patients due to high magnesium levels.  For diabetics, it's best to avoid poha as its high in carbohydrates. 

Can healthy individuals have poha?

Yes they can. 

power poha is good for

1. Healthy Lifestyle
2. Weight loss
3. Pregnant women
4. Heart Patients
5. Weight Gain
6. Kids

Power Poha is high in

1. Phosphorous Phosphorous works closely with calcium to build bones. 
2. 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
3. Vitamin C :  Vitamin C is a great defence against coughs and colds.
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 199 calories that come from one serving of Power Poha?

Walking (6 kmph)     =         60  mins
Running (11 kmph)     =          20  mins
Cycling (30 kmph)     =         27  mins
Swimming (2 kmph)     =         34  mins

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

Value per serving% Daily Values
Energy199 cal10%
Protein4.2 g8%
Carbohydrates35 g12%
Fiber3.7 g15%
Fat4.8 g7%
Cholesterol0 mg0%
Vitamin A225.4 mcg5%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)1.7 mg14%
Vitamin C10.9 mg27%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)27.1 mcg14%
Calcium49.2 mg8%
Iron6.7 mg32%
Magnesium53.5 mg15%
Phosphorus117 mg20%
Sodium9.9 mg1%
Potassium199.3 mg4%
Zinc0.4 mg4%
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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पावर पोहा
 on 08 Jan 19 08:05 PM