Nutritional Facts of Tomato Poha, Thakkali Aval, Calories in Tomato Poha, Thakkali Aval

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

One serving of Tomato Poha gives 189 calories. Out of which carbohydrates comprise 104 calories, proteins account for 10 calories and remaining calories come from fat which is 74 calories.  One serving of Tomato Poha provides about 9 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Tomato Poha recipe. Poha can be thought of as our desi breakfast cereal! All over India, it is a very popular breakfast choice. Cooked it different ways, poha is satiating and tasty. Here, we show you how to make a tangy Tomato Poha. With a traditional tempering and everyday taste-makers like green chillies, lemon juice and coriander, the Tomato Poha has a homely yet snazzy taste.

Is Tomato Poha healthy?

Yes for some and no for others. Made from poha, tomatoes and spices.

Let's understand the Ingredients.

What's good.

Tomatoes : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.   

What's the problem?

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?  

Can diabetics, heart patients and over weight individuals have Tomato poha ?

No for diabetics as poha does not work. Yes for cardiac as 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. No for weight loss. 

Can healthy individuals have Tomato poha ?

Yes, but again in limited quantity as the carbs are high.

What is a healthier option to Tomato poha?

You can have broken wheat upma recipeZunka recipemoong dal dhokla recipe or bajra carrot onion uttapam recipe as one healthy recipe option. 

Broken Wheat Upma, Healthy Breakfast Recipe
Broken Wheat Upma, Healthy Breakfast Recipe

Tomato poha is high in

1. Vitamin C :  Vitamin C is a great defence against coughs and colds.

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

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 189 calories that come from Tomato Poha?

Walking (6 kmph) = 57 mins

Running (11 kmph) = 19 mins

Cycling (30 kmph) = 25 mins       

Swimming (2 kmph) = 32 mins

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

Value per serving% Daily Values
Energy189 cal9%
Protein2.5 g5%
Carbohydrates26 g9%
Fiber0.8 g3%
Fat8.2 g12%
Cholesterol0.6 mg0%
Vitamin A279.9 mcg6%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)1.3 mg11%
Vitamin C11 mg28%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)10.1 mcg5%
Calcium32.4 mg5%
Iron6.2 mg30%
Magnesium35.1 mg10%
Phosphorus83.4 mg14%
Sodium8.7 mg0%
Potassium102.9 mg2%
Zinc0 mg0%
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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