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Poha Benefits, Nutritional Value & Side Effects

Poha is also called flattened rice, and it’s a trendy Indian breakfast choice. It’s available in thin and thick varieties. Many people consider including poha for weight loss into their daily diet. In this article, we talk in detail about the many other health benefits of poha and its possible side effects.

Poha Health Benefits

Poha is simply considered a perfect healthy breakfast. It’s super easy to prepare and is also high in nutrients. Furthermore, you can add some veggies and herbs to spice it up a notch! It’s one of the most wholesome breakfast foods you can opt for! Let’s understand some of the exciting benefits of eating poha.

health benefits of Poha

1. Easy to Digestible

Poha is an excellent breakfast food as it’s easy to digest. It’s due to its high fiber content. In addition, it’s light and can be easily digested by anyone without any issues. Eating poha for breakfast will also not make you feel bloated and have any digestive problems; therefore it is a good breakfast choice.

Nutritional Facts –

  • A 100 g serving of poha contains 3.3 g fiber.

Also Read:- Benefits of Almonds

2. Rich Source Of Iron

Poha is laden with iron. Iron is necessary for proper RBC development. Additionally, If you’re anemic, then it’s a rich source of iron. Finally, it’s a must-include for a healthy balanced diet.

Tips – Squeeze some lemon juice on top of your poha for some better iron absorption.

Nutritional Facts –

  • 100 g of poha contains 6.1mg of iron.

3. Good Source Of Probiotics

It might be surprising, but poha is a fantastic source of probiotics. Poha is made from fermentation, and hence it retains all of its good microbial growth. Moreover, poha is good for weight loss as the active probiotics can clean out the harmful toxins in the gut.

4. Good Source Of Carbohydrates

Poha contains up to 76.9 percent of natural carbohydrates and up to 23 percent of natural fats. Therefore, it’s a good breakfast that will provide you with lots of energy. However, it is best to eat poha in moderation as too much consumption of carbs and fats might lead to unwanted weight gain.

5. Poha Good For Blood Sugar Spikes

One of the best poha nutritional benefits is its ability to help control blood sugar spikes. The active fiber and vitamin b1 in poha promote steady and slow sugar release into the bloodstream. This is extremely helpful to people who have diabetes. Therefore, poha makes an excellent meal for people suffering from severe health issues.

6. Naturally gluten-free

Good news for people with gluten allergies! Or if you’re actively trying to abstain from gluten. Poha is naturally gluten-free, therefore you can enjoy it to your heart’s content guilt-free.

7. Good For Skin Issues

Poha’s benefits for the skin shouldn’t be ignored! Peanuts are usually included in the preparation of poha, which are active sources of antioxidants. These antioxidants can protect the skin from oxidative stress damage and skin wrinkles. Poha can also work such as home remedies for the skin.

8. Sharpen Your Brain!

Yes, eating poha can be good for your brain health. Poha is enriched with vitamin b, which is critical in neuronal (brain cells) formation and maintenance. Additionally, the active antioxidants protect the brain from oxidative stress damage and improve memory.

Also Read:- Raisins Benefits

9. Poha Good For Weightloss

You saw that coming, right? poha benefits for weight loss are obvious. Poha is naturally a highly nutritious, low-calorie food. This makes it an ideal fit for people trying to lose weight. Therefore, you can easily spice up your diet with some delicious veggie poha breakfast.

10. Poha Benefits for Hair

The benefits of poha for hair are incredible. This delicious breakfast is loaded with essential proteins and antioxidants that can aid in new hair follicle growth and repair. Additionally, antioxidants can protect from toxic free radicals, which can restore the health of your luscious locks.

Poha Nutritional Facts

Let’s learn more about some of the interesting nutritional information about poha in the following section below.

A 100 g serving of poha contains the following.

NutritionNutritional Value
Poha Calories414.8 kcal
Total Carbohydrate66.3g
Dietary Fibre3.3g
Proteins in Poha7.7g
Total Fat13.2g
Saturated Fat2.8g
Vitamin A14%
Vitamin C107%

Poha Side Effects

While this popular breakfast is light and easy, unfortunately, it comes with its fair share of disadvantages. Let’s have a brief look at some of the disadvantages of eating too much poha.

Side Effects of Poha

Toothaches & Jaw Pains

One of the most common disadvantages of eating raw poha is toothaches and jaw pains. Raw pohas kernels are harder to chew and hence result in pain afterward. It can lead to fatigue, therefore extreme caution must be taken.

1. Stomach Aches

Excessive consumption of poha might cause stomach aches due to its active fiber content. Thus, it’s best to eat poha in moderation.

2. Increased Risk of Poisoning

As poha can easily be snacked on raw, it increases the risk of poisoning. Experts actively advise cooking poha properly before consuming it to reap its full health benefits and taste.

3. Iron Toxicity

Poha is abundant in iron. Unfortunately, too much consumption might lead to iron toxicity in the body, which can be harmful. Iron toxicity can lead to severe vomiting, dehydration, diarrhea, drowsiness, etc.

Note – Make sure to visit your healthcare provider at the earliest opportunity if any of the aforementioned signs become apparent.


Beaten rice is famously called Poha in Hindi. It’s a prevalent breakfast choice in India. Interestingly, it’s easy to prepare and has many health benefits. Some of the health benefits are – Improved brain function, a good source of iron, a good source of energy, aids in weight loss, and much more. If you are serious about adopting a healthier lifestyle, you should actively include poha into your diet.

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