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Exploring Poha's Role in Weight Loss: What You Need to Know

Updated: Jan 22

Poha's Role in Weight Loss

Welcome to insights by Dietician Mahnoor Wani, a Clinical Dietitian, Diabetic Educator, and Health and Wellness Coach with 4.4 years of experience. In this blog, discover a delectable and nutritious breakfast option that aids in weight loss – Poha, a cherished Indian dish centered around beaten rice, a powerhouse of nutrients.

Packed with essential vitamins and minerals, Poha serves as a supportive companion on your weight loss journey, ensuring taste is never compromised. Renowned by diverse names like chuda in Odisha, aval in Tamil Nadu, avalakki in Karnataka, Poha showcases its adaptability across India.

This versatile dish boasts variations from state to state, offering a spectrum of tastes – sweet, tangy, or spicy. Whichever flavor profile entices you, Poha guarantees a delightful culinary experience!

Nutritional Values of Poha for Weight Loss

The nutritional values of Poha (flattened rice) per 100 grams according to USDA are approximate:

  • Calories: Around 350-360 kcal

  • Carbohydrates: Approximately 76-78 grams

  • Fat: Roughly 1-1.5 grams

  • Protein: About 6-7 grams

  • Fiber: Approximately 0.5-1 gram

  • Sugar: Around 0-1 gram

  • Sodium: Roughly 3-5 milligrams

  • Potassium: Approximately 13-15 milligrams

Advantages of Poha (Flattened Rice) for Weight Loss:

  1. Low in Calories: Poha is low in calories, making it a suitable choice for weight-conscious individuals.

  2. High in Iron: Contains iron, aiding in maintaining healthy hemoglobin levels and energy production.

  3. Rich in Carbohydrates: Provides sustained energy without causing rapid spikes in blood sugar levels.

  4. Gluten-Free: Suitable for gluten-sensitive individuals, offering a nutritious alternative.

  5. High in Fiber: Aids in digestion and keeps you feeling full for longer periods, reducing cravings.

  6. Versatile: Easily customizable with various healthy toppings like veggies, nuts, and seeds for added nutrition.

  7. Quick to Prepare: Saves time as it requires minimal cooking and can be a convenient breakfast option.

Ways to Consume Poha (Flattened Rice) for Weight Loss:

  1. Poha Breakfast Bowl: Mix poha with veggies like tomatoes, onions, and bell peppers, adding a squeeze of lemon for a refreshing morning meal.

  2. Poha Upma: Cook poha with mustard seeds, curry leaves, and vegetables, creating a savory dish similar to upma.

  3. Poha Salad: Combine soaked poha with diced cucumbers, carrots, and a sprinkle of chaat masala for a light and nutritious salad.

  4. Poha Pancakes: Blend soaked poha with gram flour and spices to make a batter for healthy pancakes.

  5. Poha Snack Mix: Roast poha with nuts, seeds, and a hint of seasoning for a crunchy and satisfying snack option.

  6. Poha Chaat: Top poha with yogurt, tamarind chutney, chopped veggies, and sev to create a flavorful chaat dish.

Healthy Poha Recipe for Weight Loss


  • 1 cup Poha (flattened rice)

  • 1 small onion, finely chopped

  • 1 small tomato, finely chopped

  • 1 green chili, finely chopped

  • 1/2 teaspoon turmeric powder

  • 1/2 teaspoon mustard seeds

  • A pinch of asafoetida (hing)

  • Few curry leaves

  • 1 tablespoon oil

  • Salt to taste

  • Fresh coriander leaves for garnish

  • Lemon wedges (optional)


  1. Rinse the poha in a colander under running water for a minute. Drain and set aside to soften.

  2. Heat oil in a pan, add mustard seeds. Once they splutter, add asafoetida, curry leaves, and green chili.

  3. Add chopped onions and sauté until they turn translucent.

  4. Add turmeric powder and mix well.

  5. Add chopped tomatoes and cook until they soften.

  6. Now, add the soaked poha to the pan. Mix gently until everything is well combined.

  7. Cover and let it cook on low heat for 3-4 minutes, allowing flavors to blend.

  8. Season with salt and mix well. Turn off the heat.

  9. Garnish with freshly chopped coriander leaves.

  10. Serve hot with a wedge of lemon (if desired) for added zest.

This light and flavorful poha recipe is ideal for a healthy breakfast or a light meal, aiding in weight loss while being nutritious and delicious.


  1. Is Poha a good breakfast option for weight loss?

  2. Can I eat Poha every day for weight loss?

  3. Can Poha cause weight gain?

  4. Is Poha high in carbs?

  5. Can gluten-sensitive individuals consume Poha?

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Embrace the versatility and nutritional benefits of Poha in your quest for a healthy and flavorsome breakfast. Dietician Mahnoor Wani's insights shed light on this beloved Indian dish, showcasing its potential to aid weight loss without compromising taste.

For personalized guidance and consultations with Mahnoor Wani, a Clinical Dietitian, Diabetic Educator, and Health and Wellness Coach with over 4.4 years of experience, click on this link: Consultation Link. Explore the world of Poha and make it a delightful addition to your wellness journey!

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