Cereals and millets · IFCT 2017
Poha (rice flakes): nutrition per 100 g
Per 100 g, dry poha gives 354 kcal, 7.4 g protein, 76.8 g carbohydrate and 4.46 mg iron, according to IFCT 2017. Its iron ranks 6th of 14 cereals and millets and is several times what milled rice carries, which makes poha a better iron choice than plain rice, even though it is still mostly starch.
About poha (rice flakes)
Poha is rice that has been soaked, roasted and pressed flat between rollers into thin flakes. Because it is partly cooked in the process, it needs only a rinse to soften, which is why it is India's favourite quick breakfast. IFCT 2017 records it as pohe in Marathi, avalakki in Kannada, aval in Tamil and Malayalam, atukulu in Telugu, chira in Bengali and Assamese, chudaa in Odia and paunva in Gujarati.
Each region cooks it its own way. Maharashtra makes kanda pohe with onion, peanuts and lemon; Indore tops it with sev and jeeravan masala; Karnataka has avalakki bath and Kerala sweetens aval with coconut and jaggery. In Bihar and eastern Uttar Pradesh, dahi chura with jaggery is the Makar Sankranti meal, Assam serves chira with curd and jaggery during Bihu, and in Odisha chuda ghasa is a festival offering.
Shops sell two main grades. Thick poha holds its shape in a tempered dish like kanda pohe, while thin poha softens almost at once and suits chivda, dahi poha and the sweet versions. Red poha, made from red rice in Kerala and Karnataka, keeps a little more of the bran than the white kind.
What poha (rice flakes) brings to a meal
- 01
More iron than plain rice
Poha has 4.46 mg iron per 100 g, 6th of 14 cereals and millets and 56th of 242 foods. 100 g covers about 23 per cent of a man's daily requirement and 15 per cent of a woman's. A squeeze of lemon on top helps absorption.
- 02
Quick energy from carbohydrate
At 76.8 g carbohydrate per 100 g, poha ranks 3rd of 14 in its group and 4th of 256 foods. It is light to digest, which is why it suits breakfast and convalescence, but it is a starch food first.
- 03
Low protein and fibre
Poha gives 7.4 g protein and 3.5 g fibre per 100 g, 13th and 12th of 14 grains. Peanuts, peas, sprouts or a side of curd turn it into a fuller meal.
- 04
Very little folate
Folate is just 8 micrograms per 100 g, the lowest of the 13 grains with a value, so vegetables added to the pan do real work here.
Poha (rice flakes) nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 354 kcal | 17% | 21% |
| Protein | 7.4 g | 14% | 16% |
| Carbohydrate (available) | 76.8 g | ||
| Dietary fibre | 3.5 g | ||
| Free sugars | 0.3 g | ||
| Total fat | 1.1 g | ||
| Water | 10.4 g | ||
| Fats | |||
| Saturated fat | 0.28 g | ||
| Monounsaturated fat | 0.42 g | ||
| Polyunsaturated fat | 0.58 g | ||
| Omega-3 (alpha-linolenic acid) | 24 mg | ||
| Cholesterol | 0 mg | ||
| Minerals | |||
| Calcium | 9 mg | 1% | 1% |
| Iron | 4.46 mg | 23% | 15% |
| Zinc | 1.49 mg | 9% | 11% |
| Magnesium | 78 mg | 18% | 21% |
| Phosphorus | 195 mg | ||
| Potassium | 148 mg | ||
| Sodium | 3 mg | ||
| Copper | 0.26 mg | ||
| Vitamins | |||
| Thiamine (B1) | 0.12 mg | 7% | 7% |
| Riboflavin (B2) | 0.04 mg | 2% | 2% |
| Niacin (B3) | 1.6 mg | 9% | 11% |
| Vitamin B6 | 0.02 mg | 1% | 1% |
| Folate (B9) | 8 µg | 3% | 4% |
| Vitamin E (alpha-tocopherol) | 0.05 mg | ||
| Vitamin K1 | 1 µg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Poha (rice flakes): nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/cereals-and-millets/poha-rice-flakes/
Where poha (rice flakes) sits among Indian foods
Ranked per 100 g against the other 13 cereals and millets and every food in the tables.
| Nutrient | Per 100 g | In cereals and millets | Among all foods |
|---|---|---|---|
| Energy | 354 kcal | 4th of 14 | 38th of 257 |
| Iron | 4.46 mg | 6th of 14 | 56th of 242 |
| Thiamine (B1) | 0.12 mg | 11th of 14 | 67th of 239 |
| Zinc | 1.49 mg | 12th of 14 | 68th of 243 |
| Magnesium | 78 mg | 11th of 14 | 69th of 242 |
How poha (rice flakes) is eaten
- Kanda pohe: rinsed thick poha tempered with mustard, curry leaves, onion, turmeric and peanuts, finished with lemon and coriander.
- Dahi chura: dry poha soaked in curd with jaggery or sugar, the Bihari Sankranti breakfast.
- Avalakki bath: poha cooked with vegetables and a South Indian tadka of chana dal and urad dal.
- Poha chivda: thin poha roasted with peanuts, curry leaves and dried coconut as a teatime snack.
- As a binder: a handful of rinsed poha in aloo tikki or cutlet mixtures holds them together without breadcrumbs.
Recipes in the NNWA database that use it
Cooked dishes that use it, with calories per serving
Before you plan around it
Poha is light, but a bowl of plain poha is mostly carbohydrate with little protein or fibre, so it can leave you hungry again quickly. Adding peanuts, peas, vegetables and a side of curd or sprouts fixes that. The iron figure is high for a rice product; one common explanation is contact with iron rollers during flattening, so the amount may vary between batches and brands. Street versions topped with sev, namkeen and extra oil add a fair amount of fat and salt. Rinse poha briefly; soaking it too long turns it mushy.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about poha (rice flakes)
Is poha healthy for breakfast?
Poha is a reasonable breakfast base. Per 100 g it has 354 kcal, 7.4 g protein and 4.46 mg iron in IFCT 2017. Because protein and fibre are low, cook it with peanuts, peas and vegetables and add curd on the side to make it filling.
Does poha have iron?
Yes. IFCT 2017 lists 4.46 mg iron per 100 g of poha, 6th among the cereals and millets and many times more than milled white rice. Add lemon juice and skip tea with the meal to absorb more.
Is poha good for people with diabetes?
Poha is 76.8 g carbohydrate per 100 g, so the portion size matters more than the dish's reputation for being light. Adding vegetables, peanuts and a protein side slows the meal down. People with diabetes should plan breakfast portions with their doctor or dietitian.
What is poha called in South India?
IFCT 2017 records poha as aval in Tamil and Malayalam, avalakki in Kannada and atukulu in Telugu. In the east it is chira or chide in Bengali, chira in Assamese and chudaa in Odia.
Related foods and tables
Rice
Nutrition per 100 g, from IFCT 2017.
Puffed rice (murmura)
Nutrition per 100 g, from IFCT 2017.
Peanuts (groundnut)
Nutrition per 100 g, from IFCT 2017.
Green peas (fresh)
Nutrition per 100 g, from IFCT 2017.
Lemon (juice)
Nutrition per 100 g, from IFCT 2017.
Poha vs Suji (semolina)
Side by side, per 100 g.
Calories (energy) content of Indian foods
Every food in the tables, ranked by calories (energy) per 100 g.
Iron content of Indian foods
Every food in the tables, ranked by iron per 100 g.
Thiamine (vitamin B1) content of Indian foods
Every food in the tables, ranked by thiamine (vitamin b1) per 100 g.
All cereals and millets
14 foods in this group, compared.
Learn to use this data
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