Nutritional Facts of Green Pea Poha, Matar Poha, Calories in Green Pea Poha, Matar Poha

by Tarla Dalal
This calorie page has been viewed 7107 times

Healthy Recipes
Healthy Indian Recipes

How many calories does one serving of Green Pea Poha, Matar Poha have?

One serving of Green Pea Poha, Matar Poha gives 163 calories. Out of which carbohydrates comprise 119 calories, proteins account for 15 calories and remaining calories come from fat which is 29 calories.  One serving of Green Pea Poha, Matar Poha provides about 8 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view Green Pea Poha, Matar Poha recipe. Iron-rich poha is an all-time favourite breakfast recipe, especially in Maharashtra. In fact, poha can be had any time – packed in a box, a snack on the move, or a tea-time accompaniment. While you might be familiar with the common Batata Poha , Green Peas Poha is a healthier alternative, with fibre-rich green peas. Vitamin C, present in the lemon juice, aids the absorption of iron from the poha, ensuring that you get the most of the nutrients in it. With the best of both worlds – taste and health – Green Peas Poha is worth giving a try!

Is Green Pea Poha, Matar Poha healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

1. Green Peas : Green peas are good for weight loss, good source of vegetarian protein, has insoluble fibre to relieve constipation. Legumes like green peas, cow peas, mung, chick peas and kidney beans have a cholesterol lowering effect. Green Peas are rich in Vitamin K which aids in bone metabolism.  Is green peas good for diabetics and see full benefits of green peas

2. Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin which promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

3. 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?

4. 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. 


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

Yes, this is healthy for cardiac but not for weight loss and diabetics. Let's see why? 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

Can healthy individuals have Green Pea Poha?

Yes, this is healthy. Have it with low fat chaas recipe

Low Fat Chaas Recipe , Indian Low Fat Buttermilk
Low Fat Chaas Recipe , Indian Low Fat Buttermilk

Green Pea Poha, Matar 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 163 calories that come from one serving of Green Pea Poha, Matar Poha?

Walking (6 kmph)     =         49  mins
Running (11 kmph)     =          16  mins
Cycling (30 kmph)     =         22  mins
Swimming (2 kmph)     =         28  mins

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

Value per serving% Daily Values
Energy167 cal8%
Protein3.8 g7%
Carbohydrates30.4 g10%
Fiber2.1 g8%
Fat3.3 g5%
Cholesterol0.6 mg0%
Vitamin A95 mcg2%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)1.5 mg12%
Vitamin C7.5 mg19%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)6.5 mcg3%
Calcium32.6 mg5%
Iron1.9 mg9%
Magnesium42.2 mg12%
Phosphorus111.4 mg19%
Sodium6.8 mg0%
Potassium118.7 mg3%
Zinc0.5 mg5%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Subscribe to the free food mailer


Missed out on our mailers?
Our mailers are now online!

View Mailer Archive

Privacy Policy: We never give away your email

REGISTER NOW If you are a new user.
Or Sign In here, if you are an existing member.

Login Name

Forgot Login / Passowrd?Click here

If your Gmail or Facebook email id is registered with, the accounts will be merged. If the respective id is not registered, a new account will be created.

Click OK to sign out from tarladalal.
For security reasons (specially on shared computers), proceed to Google and sign out from your Google account.

Are you sure you want to delete this review ?

Green Pea Poha, Matar Poha
 on 11 Aug 19 11:30 PM

Great information! However, what is the weight of one serving? I am trying portion control. Unless I weigh the final cooked recipe and weight it, it is hard to know what each serving might weigh.