Nutritional Facts of Papad Poha, Diwali Jar Snack, Calories in Papad Poha, Diwali Jar Snack

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

One cup of Papad Poha gives 331 calories. Out of which carbohydrates comprise 157 calories, proteins account for 27 calories and remaining calories come from fat which is 147 calories. One cup of Papad Poha provides about 17 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See papad poha recipe | Diwali jar snack | quick Gujarati papad poha chivda | roasted papad poha (roasted flat rice flakes with papad)

papad poha is a crunchy jar snack which is a variation on the famous poha chivda recipe. Learn how to make roasted papad poha (roasted flat rice flakes with papad). 

Flaked rice and papad sautéed with spices, peanuts and dry coconut is what describes this quick Gujarati papad poha chivda. It is perfectly balanced with a little powdered sugar. The use of powdered sugar is a must so that it mixes well with the chivda. If you don’t have powdered sugar, grind the table sugar in a mixer and sieve it before use.

To make papad poha, roast the beaten rice in a broad non-stick pan for approx. 3 to 4 minutes or till it is crisp, while stirring occasionally. Keep aside. Heat the oil in a broad non-stick pan and add the mustard seeds. When the seeds crackle, add the peanuts and dry coconut and sauté on a medium flame till they turn golden brown in colour. Add the asafoetida, turmeric powder, green chillies, curry leaves and roasted chana dal and sauté on a medium flame for a few more seconds. Add the roasted beaten rice, sugar, salt and crushed roasted papad, mix well and cook on a medium flame for 1 minute. Cool and store in an air-tight container.

In India it is a common practice to share your home made goodies with love with your friends and family. This Diwali enjoy this Diwali jar snack, during the festival of lights. 

You can also make this roasted papad poha (roasted flat rice flakes with papad) can be stored in an air-tight container for several days. All you need to do is to add the roasted and crushed papad to it just before you are ready to serve.

Use dry coconut and not fresh coconut for this chivda recipe. Cut them into thin pieces lengthwise and fry them. The crunch they lend in this papad poha is quite unique and pleasurable. Try other chivda recipes like Poha Oats Chivda and Jowar Dhani Chivda.

Oats Chivda, Poha Oats Chivda

Oats Chivda, Poha Oats Chivda

Tips for papad poha. 1. Use a thin variety of poha commonly known as "nylon poha", to make a crispier snack. 2. Also roast the poha on a slow flame and stir continuously to avoid it from burning. 3. At step 4, do not sauté too much else the turmeric might burn and give a black colour to the poha. 4. Remember to cool completely (for at least 1 hour) before storing in an air-tight container. 

Is Papad Poha healthy?

No, this recipe is not healthy.

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 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?

Urad Dal : 1 cup of cooked urad dal gives 69.30% of your daily requirement  of folic acid. 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. It is also high in fibre and good for heart, good for lowering cholesterol and good for diabetes. See here for 10 super benefits of urad dal

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 and Walnuts are rich in Protein and healthy monounsaturated fats which won’t spike your blood sugar levels and good for a diabetic snack and healthy heart snack. Eating a handful of Peanuts a day is said to increase the good cholesterol (HDL) in your body which is good for heart health. Read 11 amazing benefits of peanuts

Dry Coconut (Kopra) : Coconut meat that has been dried or desiccated is very concentrated and has a low moisture content, which is the reason it has the highest total fat and saturated fat content. Foods rich in total fat and saturated fat have been identified as potential risk factors in the development of a variety of diseases of lifestyle, such as heart disease, certain cancers, obesity and diabetes. Good points - No cholesterol, Very low in sodium, High in manganese.

Green Chillies : Antioxidant vitamin C in green chillies protects the body from effects of harmful free radicals and prevents stress. It is probably the high fiber which helps in controlling blood sugar levels. This it is a welcome addition to a diabetic diet. Suffering from anaemia? Add green chillies to your list of iron rich foods too. For complete details see benefits of green chilli

What's the problem?

Sugar : Sugar used in the recipe is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage.

Note : 1 cup = 200 ml (standard cup available in the market). The weight in grams varies for each ingredient.

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

No, this recipe is not good for diabetics, heart and weight loss. Due to Poha's 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.

Can healthy individuals have Papad Poha ?


Here are some Healthy Indian snack options.

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 murukkumini jowar pancakesoats upmabaked sev , baked whole wheat purispaneer pudina tikki or buckwheat pancake as one healthy recipe option.

Baked Samosa with Mixed Sprouts, Healthy Snack

Baked Samosa with Mixed Sprouts, Healthy Snack

One cup of Papad Poha is high in

1. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

2. Vitamin B3 (niacin) : Vitamin B3 helps in brain functioning and mental health. Also healthy skin formation. 

3. 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 331 calories that come from one cup of Papad Poha?

Walking (6 kmph) = 1 hour 39 mins
Running (11 kmph) = 33 mins
Cycling (30 kmph) = 44 mins
Swimming (2 kmph) = 57 mins

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

Value per cup% Daily Values
Energy331 cal17%
Protein6.7 g12%
Carbohydrates39.3 g13%
Fiber2.5 g10%
Fat16.3 g25%
Cholesterol0 mg0%
Vitamin A124.2 mcg3%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)3.5 mg29%
Vitamin C1.9 mg5%
Vitamin E
Folic Acid (Vitamin B9)2.3 mcg1%
Calcium35 mg6%
Iron8.6 mg41%
Magnesium0 mg0%
Phosphorus0 mg0%
Sodium10.6 mg1%
Potassium92.5 mg2%
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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