Nutritional Facts of Kanda Poha, Calories in Kanda Poha

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

One  plate of Kanda Poha gives 180 calories. Out of which carbohydrates comprise 100 calories, proteins account for 9 calories and remaining calories come from fat which is 71 calories.  One  plate of Poha provides about 9 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See step by step photos of kanda poha recipe.

kanda poha recipe | Maharashtrian style kanda poha | kande pohe street food | onion poha | with 10 amazing images.  

Kanda poha is a mouth watering and tummy filling breakfast which is derived from Maharashtrian cuisinewhich is made with beaten rice. It is not only famous in Maharashtra but now is famous all over India and it is also a popular Mumbai Street Foods

Maharashtrian style kanda poha is really quick and easy to make.The ingredients used in making it are easily available in every well maintained Indian household pantry. Every Indian household has its own way of preparing it and this is our way of making it.

To prepare kanda poha, put the beaten rice flakes in a stainer and wash them well, which will help to soften the poha, drain them and keep aside. To prepare the tempering, take oil in a deep non stick pan, add peanuts and roast them. Peanuts give a unique and nutty flavor to the kanda poha. Further, add cumin seeds and mustard seeds, once they crackle add curry leaves and green chillies. You can adjust the quantity of green chilies according to your preference of spice. Usually Maharashtrians make their poha quite spicy. Further add onions, turmeric, salt and mix well. Turmeric is the only spice used as the beautiful color is derived by turmeric. Next add the drained poha, if your poha has dried out, sprinlkle little water which will help in getting the moisture back. Mix well and your kanda poha is ready. For seving kande pohe, take enough in a serving bowl, sprinkle some grated coconut, nylon sev and coriander leaves and kanda poha is ready to be gupled down. 

I usually make Maharashtrian style kanda poha for my family as breakfast and sometimes even serve it as evening snack . My kids love it and so i also give it to them in their tiffin boxes, I top it with bhujiya sev or farsan, it makes it taste even delicious. I remember having kanda poha outside Pune station where they garnished it with farsan and masala peanuts. There are street vendors selling poha outside stations, so if you're in a rush grab a packet of it and enjoy!!

Is Kanda Poha healthy?

Yes, kanda poha is healthy but you need to be a bit careful. Poha is made of poha, onions, peanuts, grated coconut, nylon sev and coriander. 

Let's understand the Ingredients.

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. Cons. Due to high carb content it is not good source  of diabetic food. Read is poha healthy

Peanuts : Peanuts contain Vitamin B1, Thiamine which helps form ATP (Adenosine triphosphate) which body uses for energy. A handful of peanuts gives you 7.3 grams of Protein. Peanuts, Almonds, Walnuts and Cashews are rich in Protein and healthy monounsaturated fats which won’t spike your blood sugar levels and good for diabetics. Read 11 amazing benefits of peanuts

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. 

Coconut : The fresh coconut has saturated fats but most of it is MCT (Medium Chain Triglycerides) which promote weight loss. The high fibre content 13.6 gm (45.3% of RDA) along with high lauric acid content of coconut improves cholesterol levels in the body. Improving the action of insulin secretion and lowering the raised blood sugar levels is yet another benefit of coconut for Diabetics. See here for 10 amazing benefits of coconut.  

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

Poha is good for cardiac patients due to high magnesium levels. But don't garnish with nylon sev. For diabetics, it's best to avoid poha as its high in carbohydrates. 

Can healthy individuals have poha?

Yes they can. But don't garnish with nylon sev. If you must 

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

Poha is good for cardiac patients due to high magnesium levels. But don't garnish with nylon sev. For diabetics, it's best to avoid poha as its high in carbohydrates. 

Can healthy individuals have poha?

Yes they can. But don't garnish with nylon sev. If you must then try this baked sev recipe. then try this baked sev recipe

Baked Sev

Baked Sev

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 180 calories that come from one plate of poha?

Walking (6 kmph)     =         54  mins
Running (11 kmph)     =          18  mins
Cycling (30 kmph)     =         24  mins
Swimming (2 kmph)     =         31  mins

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

Value per plate% Daily Values
Energy180 cal9%
Protein2.2 g4%
Carbohydrates25 g8%
Fiber0.3 g1%
Fat7.9 g12%
Cholesterol0 mg0%
Vitamin A67.6 mcg1%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)1.3 mg11%
Vitamin C1.9 mg5%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)1 mcg0%
Calcium13.7 mg2%
Iron6.1 mg29%
Magnesium32.9 mg9%
Phosphorus79.7 mg13%
Sodium3.9 mg0%
Potassium67.2 mg1%
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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Kanda Poha
 on 18 Jun 21 10:48 AM

Ma''am, is poha low in potassium? My father has high potassium. Can he have poha for breakfast? If he can, then can the poha be fried lightly in vegetable oil and then served with a mix of low-potassium vegetables such as carrots, peas and cauliflower ?
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Tarla Dalal    Yes, poha is low in potassium. You can serve it to him, preferably minus the sev for garnish.
18 Jun 21 09:02 PM
Kanda Poha
 on 30 Jun 20 09:56 AM

how much grams in weight is 1 plate of cooked kanda poha?
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Tarla Dalal    Rishi, we don''t weigh. It is an estimate how many people that poha will serve. Then you get a value per serving.
30 Jun 20 02:30 PM