Nutritional Facts of Microwave Poha, Batata Poha in Microwave, Calories in Microwave Poha, Batata Poha in Microwave

by Tarla Dalal
This calorie page has been viewed 26017 times

How many calories does one serving of Batata Poha have?

One serving of Batata Poha gives 234 calories. Out of which carbohydrates comprise 170 calories, proteins account for 14 calories and remaining calories come from fat which is 50 calories.  One serving of Batata Poha provides about 12 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Bata poha recipe is favourite Maharashtrain snack which is easy to make and sold by roadside vendors. 

Is Batata Poha healthy?

Yes and No, depends on who is eating batata poha. Made from potatoes, poha, onions and garnished with coconut and coriander. 

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

Onions : Yes, its a great antioxidant. 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

What's the problem?

Potatoes (Aloo) : Being high in simple carbohydrates they will lead to weight gain and are not good for people with diabetes, heart problem and obesity. See full details on why potatoes are bad for you.  

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

No, it's not safe for diabetics and over weight individuals as there is potatoes and poha. For heart patients poha is good but cut the potatoes.

Here are some Healthy snack options instead of poha

You can have Baked Samosa with mixed sproutsMatarsutir Kachori,  Oats Moong Dal TikkiBaked methi muthia recipe,  Zunka recipemoong dal dhokla recipe bajra carrot onion uttapam recipe , baked palak jowar murukku or buckwheat pancake as one healthy recipe option. 

Bajra, Carrot and Onion Uttapa

Bajra, Carrot and Onion Uttapa

Can healthy individuals have Batata Poha?

Yes, they can. Advise would be to use a little less potatoes and have this recipe for breakfast as carbs are high and they break down faster in the morning. 

Batata Poha is good for

1. Healthy Lifestyle

2. Weight Gain

3. Kids

Batata 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 234 calories that come from one serving of Batata Poha?

Walking (6 kmph) = 1 hr 10 mins

Running (11 kmph) = 23 mins

Cycling (30 kmph) = 31 mins       

Swimming (2 kmph) = 40 mins

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

Value per serving% Daily Values
Energy234 cal12%
Protein3.4 g6%
Carbohydrates42.5 g14%
Fiber1 g4%
Fat5.6 g8%
Cholesterol0 mg0%
Vitamin A52.7 mcg1%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)2.1 mg17%
Vitamin C9.1 mg23%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)7 mcg4%
Calcium23.8 mg4%
Iron8.3 mg40%
Magnesium54.1 mg15%
Phosphorus119.2 mg20%
Sodium8.8 mg0%
Potassium176.8 mg4%
Zinc0.3 mg3%
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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