Rice Flakes (Poha) :Recipes and Health Benefits
Rice Flakes (Poha) :Recipes and Health Benefits
What is the favourite breakfast of Indians? Without any doubt, it is Poha (Rice Flakes). Poha is a wholesome meal, packed with fibre and antioxidants.

Rice Flakes (Poha) :Recipes and Health Benefits


What is the most popular breakfast among Indians? It is rice flakes (Poha). It gives you a lot of energy to start your day. Poha is simple to make, rich in iron and carbs, and has a low glycemic index. Moreover, it is consumed by people in their weight loss diet as it is  easily digestible. 


Poha is best for the adults and babies who want to start thier day with healthy diet. 

What Are The Types Of Poha? 

There are primarily three types of rice flakes. They are: 

1. White Poha 

White poha is made from polished white rice. It is an excellent source of carbs, iron and fibre. Moreover, it is easy to digest and has no peculiar taste. 


You get it in primarily three varieties: 

  • Thick rice flakes 

  • Jada poha 

  • Pata poha/nylon poha 

2. Red Poha 

Red poha is made from red rice and is a high source of fibre, iron and antioxidants. However, it is slightly nutty in taste and takes longer to soak or cook. The red colour is due to the presence of  a pigment called anthocyanin,which is also a flavonoid. 

3.  Brown Poha 

Brown poha is made from brown rice and is rich in fibre, iron and zinc. But, like red poha, it also takes longer to soak or cook. 

Nutritional Value Of Rice Flakes


Poha is a nutritious dish. It is gluten-free and high in iron, fibre, antioxidants, and vitamins. In addition, peanuts and sprouted legumes can be added to make them more protein-rich.


Poha is prepared by partially heating the paddy and then drying it to make it more crisp. They are then beaten and made flat. As a result, poha goes through less processing and no polishing, preserving the nutritional value of paddy.


The nutritional content of 100 g of poha is shown in  below.


  • Total Calories : 414.8 kcal

  • Total Carbohydrate: 66.3g

  • Sugar : 2.4g

  • Dietary Fibre: 3.3g

  • Proteins in Poha : 7.7g

  • Total Fat : 13.2g

  • Saturated Fat : 2.8g

  • Vitamin A : 14%

  • Vitamin C : 107%

  • Calcium : 4%

  • Iron : 63%

  • Sodium : 206mg

The Recipes Of Rice Flakes (Poha) 

Poha can be used to prepare various delightful foods. Here are a few delicious and easy-to-make recipes. 


1. Poha Dhokla (One Serving) 

Are you feeling like having dhokla for breakfast? This easy-to-make recipe is your saviour. It is easy to make and does not require soaking or fermentation. 


The poha dhokla is considered suitable for tiffin as there is no need for reheating. You can serve them with green chutney or the dip of your choice.    



  • Poha - 30g 

  • Semolina - 30g

  • Curd - 100g 

  • Mustard seeds - ½ tsp

  • Green chilli paste - ½ tsp 

  • Oil - 1 tsp 

  • Salt, as required 

  • Coriander leaves to garnish

Preparation Method 

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 it hot. 

2. 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 - 100g 

  • Banana - 1 medium size 

  • Jaggery, as per taste 

Preparation Method 

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 it is ready to serve. 

The Health Benefits Of Rice Flakes (Poha)

Rice flakes have great health benefits. We have listed a few of them. 


  • Poha has a lot of good carbs. It contains 30% fat and about 70% nutritious carbs. You are therefore sustained for the rest of the day.

  • It is easy on the digestive tract and does not cause bloating.

  • It is an excellent probiotic.

  • It makes you feel fulfilled for a more extended period.

  • It prevents bloating because it is easy to digest.

  • It has qualities that are kind to skin. Since peanuts are a rich source of antioxidants, they are used in their preparation.

  • It improves memory and protects the brain from harm caused by oxidative stress.

  • Blood sugar levels may unexpectedly rise when eating white rice. Poha, on the other hand, stops a quick rise in blood sugar levels.

  • The benefit of poha for hair is outstanding. It can encourage the development and restoration of new follicles.

  • Poha is completely safe for various lifestyle disorders like diabetes, cardiovascular disease, PCOD (Polycystic Ovarian Disease), thyroid, and obesity.


The Final Words


Poha, or flattened rice, is the most well-known and commonly used ingredient in all Indian cuisine. So making quick, wholesome snacks or breakfast meals could be a great idea. Sadly, readily available, ready-made, processed cereals and porridge mixes have been supplanted by our native grains and goods.


Everyone, especially those with obesity, high cholesterol, diabetes, and other medical issues, can choose the common poha as a healthy option. So quit following the harmful cereal marketing and start eating poha.


You can make it healthier and more nutrient-dense by cooking your poha in coconut or olive oil and including extra veggies. Adding some soybean chunks might increase the satiety factor and make the dish higher in protein. Overall, the Indian dish poha is quite the health rockstar and needs to be consumed more frequently.

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