Typical Nutritional Values
Here are nutrition values for raw (uncooked) poha / rice flakes. These values vary depending on thickness, whether parboiled, and the brand, but this gives a ballpark.
| Nutrient | Per 100 g raw poha (white, standard) |
|---|---|
| Calories | ~ 350-370 kcal |
| Carbohydrates | ~ 75-80 g |
| Protein | ~ 6-8 g |
| Fat | ~ 1-2 g |
| Fiber | ~ 2-3 g |
| Sugars | Very low naturally (~0-1 g) |
| Sodium | Very low (unless salted or processed) |
Example: Swagat Medium Poha (1 kg pack)
From a product listing:
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Ingredients: 100% rice flakes.
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Nutritional values per 100 g:
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Energy: ~ 363 kcal
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Fat: ~ 0.7 g (of which saturates ~ 0.2 g)
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Carbohydrates: ~ 79.6 g (of which sugars ~ 0.2 g)
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Fiber: ~ 2 g
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Protein: ~ 7.2 g
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Salt: ~ 0 g (no added salt)
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Health & Other Notes
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Because poha is light and relatively easy to digest, many people use it for breakfast or light meals. Adding vegetables, legumes, nuts increases its nutritional value (fiber, protein, micronutrients).
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Its glycemic index (GI) can vary depending on thickness and how it’s prepared. Thicker poha tends to have a lower GI than very thin flakes, and if combined with fats/proteins/veg, the blood sugar impact is reduced.
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Poha is naturally gluten-free (since it’s made from rice) which is good for people avoiding gluten.
