Nutritional Facts of Poha Chivda, Calories in Poha Chivda

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

One cup of Poha Chivda gives 330 calories. Out of which carbohydrates comprise 197 calories, proteins account for 23 calories and remaining calories come from fat which is 111 calories. One cup of Poha Chivda provides about 16 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See recipe Poha Chivda | roasted poha chivda | thin poha chivda | maharashtrian poha chivda | with 14 images.

Poha Chivda is made from an assortment of ingredients ranging from poha, roasted urad dal and peanuts to cashews and curry leaves. This gives poha chivda a range of textures, while a choice of spice powders gives it a nice savoury aroma and flavour.

Pop a spoonful into your mouth and savour the crunchiness of this delectable thin poha chivda snack! I always prefer to make snacks at home. Store bought or street bought snacks are cooked in inferior quality oil which causes inflammation of the body. This roasted poha chivda is not deep fried and hence a lot healthier than deep fried snacks.

While it is perfect to have on a cold, rainy day, with a cup of chai , this versatile poha chivda snack is also light enough to enjoy on a hot summer’s day with a glass of juice, or to take along to school or office in a snack box!

You can prepare a batch of this thin poha chivda and store it in an airtight container for a 10 to 15 days to relish it as and when you wish to. Looking for Indian travel food dry snacks, then this maharashtrian poha chivda is a perfect choice.

When making roasted poha chivda, you need to take care. Dry roast the thin beaten rice on a medium flame for 2 to 3 minutes, while stirring continuously. If you stir too much, the thin poha might break so, make use of a pan with handles and toast by shaking the pan.

Is Poha Chivda healthy?

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

Let's understand the Ingredients.

What's good.

1. 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

2. Chana Dal ( split bengal gram) : One cup of cooked Chana Dal provides 33% of your protein for the day. Chana dal is  heart and diabetic friendly, also rich in fiber. Chana dal has high amount of potassium and low amount of sodium which makes it very effective in regulating your blood pressure. Read this article on complete benefits of chana dal.

3. Cashew Nuts (kaju) : In general, walnutscashew nutspeanutsalmondspistachios and pinenuts are a healthy snack to carry keep with you as they are rich in monounsaturated fats and polyunsaturated fats and good for heart. They are a healthy snack for Diabetics. Dietary intakes of cashew and other foods rich in magnesium helps to regulate blood pressure. See 9 amazing benefits of cashew nuts for complete details. 

4. Mustard Seeds: Tiny little mustard seeds, mostly added as a tempering, lend an interesting bite, exotic flavour and tempting aroma to Indian foods. Mustard seeds are from the mustard plant, which is a cruciferous vegetable related to broccoli, Brussels sprouts and cabbage.

5. Curry Leaves : Curry leaves have antioxidant, antimicrobial and anti inflammatory properties and is thus used widely in Ayurvedic medicines. Its antioxidant action helps to scavenge the harmful free radicals from the body and protect the health of our organs. These antioxidants may also show cancer preventive benefits. Curry leaves also aid in digestion and thus one can chew curry leaves when having a tummy ache. Some scientific research has shown that inclusion of curry leaves is beneficial for people with diabetes by stimulating insulin producing cells. It helps in skin care too. Intake of curry leaves can promote clear and healthy skin as well as promote hair growth and prevent hair fall. They are a fair source of Vitamin A (promotes vision) and calcium (promotes bone health) too. 

6. Turmeric Powder (Haldi) : Turmeric helps in digestion of food thus helping to overcome indigestion. Haldi may help in reducing the growth of fat cells in the body. Turmeric, being rich in iron, is highly valuable in the treatment of anaemia and both the root as well as the powder should be a regular part of an anaemic diet. One of the health benefits of turmeric is it’s anti-inflammatory property due to the active compound, Curcumin, which helps to relieve inflammation of the joints and thus is a ladder to relieve pain related to arthritis. The curcumin in haldi also helps to ward of the bacteria’s causing cold, cough and throat irritation.  Turmeric benefits in diabetes management by lowering blood glucose levels. Its antioxidant and anti-inflammatory effects are useful in the treatment of diabetes patients.  It is known to be a good brain food and keep diseases like Alzheimer’s at bay. See here for detailed turmeric benefits

7. Kashmiri chilli: Like red chillies, Kashmiri chillies also have vitamin C, though in smaller quantites than the fresh red chillies. This helps to boost immunity and improve skin health. They also have minute amounts of copper, potassium, manganese, magnesium and iron along with B vitamins. Small amounts of Kashmiri chilli powder can aid digestion, but more quantity can affect the lining of the digestive tract.


What's the problem?

1. 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?  

2. 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. 

3. Vegetable Oils : To some vegetable oil is only soyabean oil, while some promote it as a mix of oils like soyabean, canola, sunflower, corn and other omega-6 rich oils. These are often cheaper options than many oils, but they are highly processed oils. They are undoubtedly not to be reached out for, whether you are looking for salad dressings, sautéing or cooking.  The 5 best oils used in cooking are olive oil (low temperature short time cooking), avocado oilcanola oilcoconut oil and peanut oil. You must read the super article to find the facts of  which oil is the healthiest avoid vegetable oil

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

Can diabetics, heart patients and overweight individuals have Poha Chivda?

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 Poha Chivda?

No. 

Here are some Healthy snack options

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

Oats and Poha Chivda

Oats and Poha Chivda

8 Pointers to get healthy on a Indian diet

1. Eat healthy and say yes to good home cooked food. Prefer whole grains like oatmeal, quinoa, buckwheat, barley and healthy flours like bajra flour, jowar flour, quinoa flour, wheat flour etc. rather than refined ones like maida. Have healthy Indian fats like ghee, coconut, coconut oil in your diet. 

2. Opt out of junk food, packaged food, deep fried foods. Prefer steamed snacks and other non-fried snacks. Check out some Healthy Indian Snacks. Remember to eat small frequent meals through the day as that will keep you always full and prevent your blood sugar from dropping. By starving your body through some diet, will not help you one bit. In fact, dieting will make you binge on 2 to 3 meals which is not good. 

Skip having Indian junk foods like pav bhaji, bata vada, pakoras, gulab jamun as they cause your body to have insulance resistance. The resultant is your body will store more carbohydrates as fats, causing storage of fat in the stomach causing a paunch and slowing down of our fat burning process. So its a bad cyle which causes you more more hunger and fatigue every time you eat junk food. 

3. Have 4 to 5 servings of vegetables and 2 to 3 servings of fruit is a must. Follow the logic of a vegetable in each main meal of the day and a fruit in-between meals. Check out a few Healthy Indian Soups and Healthy Indian Salads  recipes using this food group.           

4. Cut down on sugar and salt in your diet and pick honey ( very small amounts) or dates to sweeten your food. Slowly cut the sugar habit as this is not going to happen over night. Sugar  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. 

Salt and blood pressure. Apart from stress and obesity, one of the main reasons for high blood pressure is excessive sodium and salt intake. Most people find it difficult to limit the amount of salt in their cooking, thinking it will affect the taste of their favourite dishes. 

This is not true. Bajra and jowar are rich in potassium and critical for those with High Blood Pressure as it lessens the impact of sodium. Eating more Potassium Rich Foods will remove more sodium from your body through urine. So include the basic bajra roti and jowar roti in your daily diet to have with Lower Blood Pressure Subzis Recipes

5. Befriend a few healthy seeds and nuts like chia seeds, flax seeds, sesame seeds, walnuts and almonds. Stress. The easiest way to kill your immune system is chronic stress. 

6.  Sprouts are called ‘living food’. They are high is most nutrients and easy to digest as well. Let them feature in your meals at least thrice a week. Also Read : All Benefits about Sprouts

7.  Exercise 45 minutes every day. No excuse. You can walk fast, run, do weights, play your favourite sport or go to the gym. No activity reduces muscle tissue which will lead to muscke loss and all kinds of problems with that. Workout builds immunity and keeps virus or bugs away. 

8.  Sleep early and get up early. Get your body into rhythm and it will function best. Sleep helps your body to recover and makes you look much younger. Also getting good sleep prevent muscle loss, builds immunity and keeps virus or bugs away.

One cup of Poha Chivda is high in

1. Protein : Protein is required for the managing the wear and tear of all cells of the body. 

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

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

4. 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 330 calories that come from one cup of Poha Chivda?

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
Energy330 cal16%
Protein5.7 g10%
Carbohydrates49.2 g16%
Fiber0.8 g3%
Fat12.3 g19%
Cholesterol0 mg0%
VITAMINS
Vitamin A132.2 mcg3%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)2.6 mg22%
Vitamin C2.5 mg6%
Vitamin E
Folic Acid (Vitamin B9)0 mcg0%
MINERALS
Calcium19.2 mg3%
Iron11.5 mg55%
Magnesium0 mg0%
Phosphorus0 mg0%
Sodium15.2 mg1%
Potassium130.9 mg3%
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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