Poha Protein Per 100g

Poha, also known as flattened rice or beaten rice, is a popular breakfast dish in many parts of India. While it's well-known for its carbohydrate content, many people overlook its protein contribution to our diets.

Let's explore the protein content of poha and its nutritional benefits.

Protein Content in Poha

100g of poha contains approximately 2.5g of protein, making it a light yet nutritious option for a balanced meal or snack.

In 100g of raw poha, there is about 7-8g of protein.

It's nutritious option that's low in protein but high in essential carbs for energy.

This may not seem like a lot compared to high-protein foods like chicken or eggs, but it's a respectable amount for a grain-based food.

To put this into perspective:

100g of cooked white rice contains about 2.7g of protein
100g of wheat flour contains about 10g of protein

So poha falls somewhere in between these common staples in terms of protein content.

Nutritional Profile of Poha

Beyond protein, poha offers a range of other nutrients:

• Carbohydrates: Poha is rich in carbohydrates, providing quick energy.

• Iron: 100g of poha contains about 20mg of iron, which is significant for preventing anemia.

• Fiber: The fiber content in poha aids digestion and promotes gut health.

• Low in Calories: 100g of poha contains only about 350 calories, making it a good option for weight management.

Health Benefits of Poha

• Energy Boost: The carbohydrates in poha provide quick energy, making it an ideal breakfast food.

• Digestive Health: Poha is a good source of dietary fiber, which promotes digestive health and prevents constipation.

• Weight Management: With its low calorie content, poha can be a part of a weight loss diet when consumed in moderation.

• Gluten-Free Option: Poha is naturally gluten-free, making it suitable for those with gluten sensitivities or celiac disease.

• Iron Source: The high iron content in poha can help prevent anemia and support overall blood health.

Enhancing the Protein Content of Poha

While poha itself contains a moderate amount of protein, you can easily boost its protein content by adding ingredients like:

• Peanuts or other nuts
• Green peas
• Soy chunks
• Sprouts
• Eggs (for non-vegetarians)

These additions not only increase the protein content but also enhance the flavor and texture of the dish.

Conclusion

While poha may not be a protein powerhouse on its own, its protein content of 6.6g per 100g is respectable for a grain-based food.

Combined with its other nutritional benefits and versatility in cooking, poha can be a valuable part of a balanced diet.

By adding protein-rich ingredients, you can create a more nutritionally complete meal that provides sustained energy and supports overall health.