Protein in 1 Plate of Poha

Poha, a beloved Indian breakfast dish, is known for its light yet satisfying texture. But did you know that 1 plate of poha can also be a great source of protein?

Many people assume that poha is just carbs, but with the right ingredients and combinations, you can turn this humble dish into a protein-packed meal.

In this article, we will explore how 1 plate of poha can provide protein, different ways to increase its protein content, and why it makes a fantastic choice for a healthy lifestyle.

Traditional poha is made from flattened rice and is often cooked with onions, peanuts, and mild spices.

While flattened rice itself is not high in protein, the other ingredients contribute to its protein content.

1 plate of poha contains about 9.5g of protein, but adding paneer, sprouts, or soy chunks can boost it to 20g, making it a healthy, protein-rich meal!

Here’s an approximate breakdown of the protein content in 1 plate (about 150 grams) of poha with standard ingredients:

• Flattened Rice (Poha) - 100g: ~2.5g protein

• Peanuts - 20g: ~5g protein

• Green Peas - 20g: ~1.5g protein

• Onion - 30g: ~0.4g protein

• Mustard Seeds & Spices: ~0.1g protein

Total Protein in 1 Plate of Poha: Approximately 9.5g of protein

While this amount is decent for a light meal, there are several ways to boost the protein content even further.

If you're looking to make poha even more nutritious and protein-rich, consider these simple additions:

✅ Add Paneer (Cottage Cheese)

Paneer is an excellent vegetarian protein source. Crumbling about 50g of paneer into your poha can add 8g of protein to your meal.

✅ Toss in Sprouts

Moong sprouts are rich in protein and fiber. Adding a handful (about 50g) can provide 4g of protein.

✅ Use Soy Chunks or Tofu

Soy chunks or tofu are excellent plant-based protein options. Including 50g of soy chunks can contribute an additional 13g of protein.

✅ Add Roasted Chana (Bengal Gram)

Roasted chana is high in protein and crunch. Adding 20g can add 3.5g of protein.

By incorporating these ingredients, 1 plate of poha can contain up to 20g of protein, making it a powerful, high-protein breakfast.

✔️ Light and Easy to Digest

Unlike heavy parathas or fried foods, poha is light on the stomach and easy to digest, making it a perfect morning meal.

✔️ Quick and Convenient

Poha cooks within 10-15 minutes, making it an ideal choice for busy mornings when you need a nutritious yet quick meal.

✔️ Packed with Essential Nutrients

Apart from protein, poha is also a good source of iron, fiber, and healthy carbohydrates, providing steady energy for the day.

✔️ Versatile and Customizable

You can easily modify poha based on personal preferences by adding vegetables, spices, and different protein sources.

If you love experimenting in the kitchen, try these high-protein poha variations:

Paneer Bhurji Poha

This variation includes scrambled paneer, adding a delicious creamy texture and extra protein.

Sprouted Moong Poha

Mixing sprouted moong with poha enhances both the protein and fiber content, making it a wholesome meal.

Tofu and Peanuts Poha

Replacing paneer with tofu and adding extra peanuts gives this dish a vegan-friendly protein boost.

Egg Poha

Scrambling an egg into poha adds about 6g of protein and makes it a satisfying breakfast.

Quinoa Poha

Replacing part of the poha with cooked quinoa significantly increases protein content while maintaining a similar taste and texture.

🌟 Fitness Enthusiasts and Gym-Goers

For those focused on muscle-building and fitness, high-protein poha is an excellent post-workout meal.

🌟 Vegetarians Looking for More Protein

Since many vegetarians struggle to meet daily protein needs, poha with added protein-rich ingredients helps bridge this gap.

🌟 Weight Watchers and Health-Conscious Individuals

High-protein poha keeps you full for longer, reducing cravings and aiding in weight management.

🌟 Diabetics and Those Managing Blood Sugar Levels

With its low glycemic index and balanced nutrition, poha can be a healthy choice for diabetics when made with additional fiber and protein sources.

Ingredients

• 1 cup thick poha (flattened rice)

• ½ cup paneer (crumbled)

• ¼ cup boiled moong sprouts

• 2 tbsp roasted peanuts

• 1 small onion (finely chopped)

• ½ tsp mustard seeds

• ½ tsp turmeric powder

• 1 green chili (chopped)

• 1 tbsp fresh coriander (chopped)

• 1 tsp lemon juice

• Salt to taste

• 1 tsp ghee or olive oil

Instructions

✔ Rinse poha in water and drain excess liquid. Set aside.

✔ Heat ghee/oil in a pan, add mustard seeds, and let them splutter.

✔ Add chopped onions and green chili. Sauté until onions turn translucent.

✔ Add turmeric powder, and salt, and mix well.

✔ Toss in paneer, moong sprouts, and peanuts. Stir for 2 minutes.

✔ Add poha and mix gently.

✔ Cook for another 2-3 minutes, stirring occasionally.

✔ Turn off the heat, add lemon juice and coriander.

✔ Serve hot and enjoy your high-protein poha!

Poha is much more than just a light breakfast; it can be a high-protein powerhouse when prepared thoughtfully.

By adding ingredients like paneer, sprouts, soy, and peanuts, you can significantly boost the protein content of 1 plate of poha, making it a nutritious choice for everyone from fitness enthusiasts to busy professionals.

If you haven’t tried a high-protein version of poha yet, now is the time to give it a go. It’s easy to make, delicious, and packed with health benefits!

Would you like to explore more protein-rich Indian dishes? Let us know in the comments below!