Nutritional Facts of Sprouted Matki Poha, Calories in Sprouted Matki Poha

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

One serving of Sprouted Matki Poha gives 199 calories. Out of which carbohydrates comprise 145 calories, proteins account for 26 calories and remaining calories come from fat which is 28 calories.  One serving of Sprouted Matki Poha provides about 10 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view. Sprouted Matki Poha recipesprouted matki poha recipe | healthy poha | matki poha recipe.

Sprouted matki poha is a filling snack which can be enjoyed by people of all ages. When you think of a healthy vegetarian breakfast, this healthy poha is certainly the first choice that would come to your mind. Learn how to make matki poha recipe.

To make healthy poha add some sprouts to it. Learn how to make matki sprouts. Then use them to make sprouted matki poha recipe. For this wash and soak the poha. Make a tempering of cumin seeds in hot. Sauté onions and green chillies and then add all the remaining ingredients, mix well and cook for 2 to 3 minutes. Finally add lemon juice and mix well.

Looking for some snazzy ways to top up on iron? Here’s a nutritious breakfast that will knock the tiredness out of you. The interesting combination of ingredients in the Sprouted Matki Poha makes it a power packed breakfast loaded with iron and protein! The iron (haeme) from poha and the protein (globin) is from sprouts. A combination of 2 makes up hemoglobin.

The vitamin C in matki poha recipe further enhances the absorption of iron. A good amount of Vitamin C in the diet also ensures a healthy immune system and a flawless skin. You can also stock up on some potassiummagnesium and phosphorus by way of this snack.



It is said that sprouts must be consumed by one and all daily. This healthy poha recipe can be enjoyed by healthy adults, kids, senior citizens, heart patients (in limited quantity) and pregnant women.

Is Sprouted Matki Poha healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

1. Sprouted Matki Matki sprouts abound in fiber and thus form an ideal choice for weight watchers, diabetesheart disease etc. The process of sprouting increases the protein count of matki by 30%. Matki sprouts are also a good way to manage healthy cholesterol in the body. Those suffering from acidity should opt for matki sprouts rather than the cooked matki. See benefits of sprouted matki in sprouted matki glossary.

2. 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?  

3. Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

4. Coriander (kothmir, dhania) : Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. 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 red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 

5. Lemon, Lemon Juice : Lemon is a very good source of Vitamin C and thus helps in the production of  white blood cells and antibodies in the blood which attacks invading microorganisms, prevents infection and builds immunity. Therefore, Lemon juice is given to prevent common cold. The ascorbic acid in lemon juice helps in absorption of iron from the food. So if you’re iron deficient or have anaemia squeeze a lemon on iron rich recipes. See detailed benefits of lemon, lemon juice.

 

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

No for diabetics, yes for heart and restricited for weight loss. 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. 

Can healthy individuals have Sprouted Matki Poha?

Yes. 

Sprouted matki poha  can be enjoyed for healthy snacks for  pregnant women and kids both.

The protein in this poha helps to nourish the cells of the body.

The iron from poha will help to reduce fatigue and keep the kids energetic throughout the day.

Poha once soaked turns soft and if the sprouted matki is overcooked, then senior citizens can pool in some protein and iron, along with magnesium and potassium which can help maintain heartbeat.

Good amount of fiber (3.7 g / serving) qualifies this healthy for heart patients as well.

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. 

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. 

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. 

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. 

Sprouted Matki Poha is high in

1. Magnesium : Magnesium is required for formation of bones and teeth. helps in the metabolism of calcium and potassium.

2. Phosphorous Phosphorous works closely with calcium to build bones. 

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

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 199 calories that come from Sprouted Matki Poha?

Walking (6 kmph) = 60 mins

Running (11 kmph) = 20 mins

Cycling (30 kmph) = 27 mins       

Swimming (2 kmph) = 34 mins

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

Value per serving% Daily Values
Energy199 cal10%
Protein6.5 g12%
Carbohydrates36.2 g12%
Fiber1.3 g5%
Fat3.1 g5%
Cholesterol0 mg0%
VITAMINS
Vitamin A128 mcg3%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)1.5 mg12%
Vitamin C6.2 mg15%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)2.3 mcg1%
MINERALS
Calcium55.9 mg9%
Iron7.8 mg37%
Magnesium79.5 mg23%
Phosphorus122 mg20%
Sodium10.1 mg1%
Potassium279 mg6%
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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