Nutritional Facts of Instant Poha Idli, Aval Idli, Calories in Instant Poha Idli, Aval Idli

by Tarla Dalal
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How many calories does one serving of Poha Idli have?

One  serving of Poha Idli gives 42 calories. Out of which carbohydrates comprise 27 calories, proteins account for 5 calories and remaining calories come from fat which is 10 calories.  One  piece of serving of Poha Idli provides about 2 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See poha idli recipe |  instant avalakki idli | instant aval idli | how to make instant poha idli | with 30 amazing images.

These Instant Poha Idli are quick and easy non fermented idlis which can be enjoyed for breakfast or snacks by kids as well as adults. The soaking time is also only 2 hours.

instant avalakki idli is made from rice and poha which is soaked for 2 hours and then drained. Then urad dal and fengureek seeds are also soaked for 2 hours and drained. We blend the rice poha mixture with some water. Then in a separate jar we blend the urad dal and fenugreek seeds with water. Combine the batters and add curd to it and mix well. Your instant poha idli batter is ready. Just before steaming ENO (fruit salt) is added to make the instant avalakki idlilight and fluffy. 

Allow the instant aval idli to cool a bit and then remove from molds using a spoon or knife. Dip the knife in oil or spoon with sharp edge in water if you are facing issues while removing the instant poha idli. 

The Instant Poha Idli are soft and fluffy as curd is added. You can also use organic red jada poha instead of white to make it more healthier.

Enjoy these instant aval idli with a hot bowl of Sambhar and coconut chutney.

Is Poha Idli healthy?

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

Let's understand the Ingredients.

What's good.

Urad Dal : 1 cup of cooked urad dal gives 69.30% of folic acid of your daily requirement of folate.  The folic acid in urad dal helps your body to produce and maintain new cells, especially red blood cells. Being rich in Phosphorus it works with Calcium to build our bones. See here for 10 super benefits of urad dal

What's the problem?

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?  

Can healthy individuals have poha idli?

Yes, but don't eat too many as they are high in carbs. Read on to understand. Idli is a perfect combination of urad dal and  rice rava which make it a complete protein. A cereal pulse combo like in the case of Idli ( par boiled rice and urad dal) would serve as a complete protein comprising of all the 9 essential amino acids,

It additionally is without gluten, so if you need to go gluten free, Idli would be the best option for you. It is also a low calorie recipe, thus making it a good option for people on weight loss. Parboiled rice has more fiber than white rice making  you feel fuller and this is a better choice than junk food or fried food.When you eat idli for breakfast or lunch, make sure your remaining meals in the day contain fibre and low in carbs.  Note that idli is high in carbs so don't eat too many of them. 

Is poha idli safe for Diabetics, weight loss and heart?

Idli is a moderate Glycemic Index (GI) recipe and since it is fermented it is pre digested by micro organisms, thus prove not a very happy food for diabetics. 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. 

See the healthiest idli options like dal and vegetable idli recipe, moong sprouts and palak idli recipegreen moong dal and vegetable idli recipe or barley idli which has no rice. Serve it with a healthy sambar or coconut chutney. Read which idlis and dosas are healthy?

Green Moong Dal and Vegetable Idli

Green Moong Dal and Vegetable Idli

What is a healthy accompaniment to Idli?

To idli, we recommend a nice piping hot bowl of sambar.

How to burn 42 calories that come from one serving of Poha Idli?

Walking (6 kmph)     =         13  mins
Running (11 kmph)     =            4  mins
Cycling (30 kmph)     =           6  mins
Swimming (2 kmph)     =           7  mins

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

Value per idli% Daily Values
Energy42 cal2%
Protein1.3 g2%
Carbohydrates8.5 g3%
Fiber0.3 g1%
Fat0.3 g0%
Cholesterol0.4 mg0%
Vitamin A5 mcg0%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.2 mg2%
Vitamin C0 mg0%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)4.3 mcg2%
Calcium10.3 mg2%
Iron0.2 mg1%
Magnesium11.9 mg3%
Phosphorus28 mg5%
Sodium2.2 mg0%
Potassium30.6 mg1%
Zinc0.2 mg2%
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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