protein in poha

Poha, or flattened rice, is a popular Indian breakfast dish known for its simplicity, quick preparation, and nutritional value. While primarily a source of carbohydrates, poha can also provide protein, especially when paired with other ingredients. Protein Content in Poha: Basic Poha: 100 grams of raw poha contains approximately 6-7 grams of protein. However, the protein content can vary based on the preparation and additional ingredients. Enhancing Protein in Poha: To make poha a more protein-rich meal, it can be combined with: Peanuts: A common ingredient in poha, adding around 7 grams of protein per handful (28 grams). Curd/Yogurt: Pairing poha with curd adds around 4-5 grams of protein per serving. Vegetables: Ingredients like peas and spinach not only boost protein but also provide other nutrients. Sprouts: Adding moong or chana sprouts can significantly increase protein content. Paneer/Tofu: Crumbled paneer or diced tofu adds high-quality protein. Eggs: A boiled or scrambled egg on the side enhances the protein profile. Nutritional Benefits of Poha: Balanced Energy: Provides sustained energy due to its complex carbohydrates. Low in Calories: A healthy option for weight-conscious individuals. Rich in Iron: Fortified poha is a good source of iron, especially beneficial for anemia prevention. Protein-Rich Poha Variations: Sprouted Moong Poha: High in protein and fiber. Egg Poha: Scrambled eggs mixed with spiced poha. Paneer Bhurji Poha: Combines the flavors of paneer and traditional poha. Conclusion: While poha itself is a moderate source of protein, combining it with ingredients like legumes, dairy, or eggs can transform it into a protein-packed, balanced meal. It’s a versatile dish that caters to taste and nutrition, making it a favorite across households.