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    • cal17-August-2022 adminKajal Tharwani

      Rice Flakes (Poha): Recipes and Nutritional Benefits

    • What is the favourite breakfast of Indians? Without any doubt, it is rice flakes (Poha). It provides a kickstart to your day with great energy. Poha is easy to prepare, packed with iron and carbohydrates, and has a low glycemic index.  

      Table Of Contents 

      1.  Nutritional Value Of Rice Flakes 

      2.  Recipes 

      3. The Benefits Of Rice Flakes

      4. The Final Say 

      5.  FAQs 

      Nutritional Value Of Rice Flakes 

      Poha is a wholesome meal. It is gluten-free and packed with iron, fibre, antioxidants, and vitamins. To make it protein rich, one can add peanuts and sprouted legumes.

      Poha is made by partly cooking the paddy and then drying it to make it harder. They are then pounded and flattened. As a result, poha undergoes less processing and no polishing, which keeps paddy's nutrient values intact.

      The following table depicts the nutritional value of 100 grams of poha.


      You can make several delicious dishes from poha. Here are a few: 

      Poha Dhokla (One Serving) 

      Are you feeling like having dhokla for breakfast? This easy-to-make recipe is your saviour.    


      • Poha - 30g 
      • Semolina - 30g
      • Curd - 100 g 
      • Mustard seeds - ½ tsp
      • Green chilli paste - ½ tsp 
      • Oil - 1 tsp 
      • Salt, as required 
      • Coriander leaves to garnish


      1. Crush the poha in the grinder. 

      2. Wisk curd and water in the wide bowl. 

      3. Add poha, semolina, green chilli paste and salt.

      4. Mix well and keep aside for 10-12 mins. 

      5. Grease the dhokla plates and add eno before adding the mixture to the dhokla plates.  

      6. Add the mix to the plates and steam for 12-15 mins. 

      7. Add tadka with oil and mustard seeds. 

      8. Garnish with coriander and serve. 

      Dahi Chiwda Or Dahi Poha 

      The dish does not need much description. It is tasty and healthy to charge you up for the day. 


      • Poha - 30g
      • Coconut yoghurt/Curd - 100 g 
      • Banana - medium size 
      • Jaggery - 10g


      1. Wash the poha with water. 

      2. Transfer the washed poha to the mixing bowl.

      3. Add curd over poha. 

      4. Mix and add one tsp of jaggery.

      5. Add half-chopped banana. 

      6. Mix them all and is ready to serve. 

      The Benefits Of Rice Flakes

      Here is a list of benefits of rice flakes:

      • Poha is rich in healthy carbohydrates. It has around 70% of healthy carbohydrates and 30% fat. Thus, it fuels you for the rest of the day. 
      • It is gentle on the digestive system and does not create bloating. 
      • It is a great probiotic.
      • It makes you feel satisfied for a more extended period. 
      • It prevents bloating since it is easy to digest. 
      • It has skin friendly-properties. It is prepared with peanuts, which are a potent source of antioxidants. 
      • It enhances memory and shields the brain from oxidative stress damage. 
      • White rice can unexpectedly raise blood sugar levels. In contrast, poha prevents a sudden spike in blood sugar levels. 
      • The advantage of poha for hair is fantastic. It can promote the growth and repair of new follicles.
      • For all the lifestyle diseases like diabetes, cardiovascular disease, PCOD, thyroid and obesity, poha is entirely safe.  

      The Final Say

      The most well-known and frequently used item in every Indian cooking is poha, or flattened rice. Making light, healthful snacks or breakfast meals might be a terrific choice. Unfortunately, our native grains and products have replaced readily accessible, ready-made, processed cereals and porridge mixes.

      The common poha is a nutritious choice for everyone, including those with obesity, high cholesterol, diabetes, and other medical conditions. So stop succumbing to the unhealthy cereal advertising, and switch to poha instead. 


      1. Is rice flakes the same as rice? 

      Rice flakes are made by parboiling rice and then flattening the grains to produce a solid flake. 

      2. Is poha better than oats?

      Oats add some fibre. Poha, on the other hand, adds a dose of iron to enhance haemoglobin levels. 

      3. Does poha cause gas?

      No! Poha is light and can be easily digested.

      4. Is poha good for constipation?

      Poha delivers a lot of fibre, which keeps your gut happy, and prevents constipation. 

      5. Which is better, red or white poha?

      A healthier choice over white poha is red poha as it has fibre, iron, zinc, several minerals and antioxidants.

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