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Poha

Flattened parboiled rice flakes used in Indian breakfasts.

Poha — illustrative ingredient image

About Poha

Poha consists of flattened, parboiled rice flakes and is widely used for Indian breakfast dishes. It also serves as a quick-cooking rice ingredient in snacks and light meals, absorbing seasoning readily after it is moistened.

Dry flakes have a mild, clean rice flavour and a light, brittle feel. Rinsing or soaking softens them without making them as cohesive as cooked rice, while thicker flakes retain more bite. The finished dish may be savoury, spicy, or mildly sweet depending on its additions.

It is sold as dry flattened flakes in thin, medium, or thick grades. Preparation commonly involves rinsing or brief soaking, draining, and mixing with sautéed aromatics, vegetables, herbs, or spices; gentle cooking produces tender flakes without prolonged boiling.

Ingredient type
derived ingredient

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Where poha appears

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Food connections are still being added.

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Name examples awaiting language review. Confirm the specific food or product.

Local names for poha

Names and romanised forms to recognise on menus and labels.

English

Poha

Available names only. Languages may be spoken in other countries; a name alone does not identify every ingredient in a dish.

Poha nutrition & diet

Poha nutritional value

Reference: Rice flakes

Per 100 g of the edible portion of the stated reference food.

Calories
356kcal
Protein
6.5g
Carbs
79.2g
Fat
1.1g

Per 100 g edible portion. Shaheen et al., Food Composition Table for Bangladesh, University of Dhaka (2013), FAO repository. The energy cell reports (kcal) followed by kJ; these figures use kcal. Carbohydrate is available carbohydrate by difference. This reference describes the named food form, not every cultivar, brand or recipe.

Portions & preparation

Use the dry flakes or the prepared serving, but do not interchange them. Preparation commonly changes the ingredient profile through rinsing, soaking, cooking, oil, salt, vegetables, legumes, nuts, or garnishes. Identify whether the product is plain flattened rice or a seasoned ready-to-eat mixture.

Compare the right form: Reference data must match plain flattened parboiled rice flakes or the specified prepared poha recipe, including added oil, vegetables, legumes, nuts, and seasonings.

Diet considerations

Poha is plant-derived flattened rice when referring to the plain cereal ingredient. Prepared dishes may include dairy, egg, meat, nuts, legumes, or animal-derived seasonings. Rice creates a portion-dependent carbohydrate pattern, while frying, coatings, and mixed-in ingredients change compatibility. Brand and regional recipe variations matter.

AI-authored reading notes · Awaiting editorial review. Measured values, where available, have a separate source above.

Dietary compatibility

  • Vegan
    Not established
  • Vegetarian
    Not established
  • Pescatarian
    Not established
  • Keto
    Not established
  • Paleo
    Not established
  • Low-carb
    Not established
  • Halal
    Not established
  • Kosher
    Not established
What these diet assessments mean
Vegan · Not established
The available profile does not establish the full composition or processing for this dietary pattern.
Vegetarian · Not established
The available profile does not establish the full composition or processing for this dietary pattern.
Pescatarian · Not established
The available profile does not establish the full composition or processing for this dietary pattern.
Keto · Not established
A defined serving and sourced carbohydrate data are needed before assessing this dietary pattern.
Paleo · Not established
The ingredient form and processing have not been assessed against this dietary pattern.
Low-carb · Not established
A defined serving and sourced carbohydrate data are needed before assessing this dietary pattern.
Halal · Not established
Sourcing, processing and any applicable certification have not been verified. A food name alone does not establish halal status.
Kosher · Not established
Sourcing, processing and any applicable certification have not been verified. A food name alone does not establish kosher status.

For the plain ingredient · Awaiting review. Diet compatibility is not allergy suitability or halal/kosher certification. Keto and low-carb depend on the portion.

Reviewed ingredient entryIngredient reference · Preparations vary

AI-generated illustration for visual context. It does not identify a particular product or establish allergen content.

Sources & review

Nutrition reference: Food Composition Table for Bangladesh (2013) — 01_0010 ↗. Values are scaled from 100 g of the recorded edible form. Individual portions have no assumed fixed weight.

Expanded overview, name examples and nutrition notes are database drafts awaiting editorial review. Numeric nutrition values, where shown, have their own source and food-form reference.

The ingredient description and dish connections come from the draft catalogue and may change after review.

Last recorded verification: .