How many calories does one serving of Quinoa Poha have?

One serving  (150 grams ) of Quinoa Poha gives 342 calories. Out of which carbohydrates comprise 199 calories, proteins account for 39 calories and remaining calories come from fat which is 127 calories.  One serving  of Quinoa Poha provides about 17 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

342 calories for 1 serving of Quinoa Poha, Cholesterol 0 mg, Carbohydrates 49.6g, Protein 9.6g, Fat 14.1g. 

See Quinoa Poha recipe | 

Is Quinoa Poha healthy?

Yes, this is healthy, but restrictions apply to some.

Let's understand the Ingredients.

What's good.

1. Quinoa : Quinoa  lowers cholesterol and reduces heart diseases. The soluble fibre in this grain gains the credit of reducing the total blood cholesterol and LDL (bad cholesterol) levels in our body. Harnessed with nutrients like protein, calcium, phosphorus and magnesium, quinoa has been considered as the bone-building power grain. Quinoa has potassium and magnesium – the two key nutrients which help to lower high blood pressure. With a low glycemic index of 53, quinoa qualifies to be a part of a diabetic meal plan. See detailed benefits of quinoa. 

2. Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart,  diabetics. Read the benefits of onions. 

3. Tomatoes ( Cherry tomatoes, Yellow tomatoes ) : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.  

4. Coriander (kothmir, dhania) : Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin A, vitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 

What's the issue ?

Use coconut oil in the recipe and not refined seed oils. This is key to your health long term.

Coconut Oil : Coconut oil is a medium chain triglycerides (MCT’s).  Unlike other fats, they go directly from the gut to the liver. From here, they are then used as a source of energy. As the calories in MCT’s are used straight away, they are less likely to be stored as fats in the body. MCT's have shown to improve your brain and memory function, they also give a boost to your energy levels and improve your endurance.  The MCT in Coconut oil reduces the LDL cholesterol (bad cholesterol) while increasing the count of HDL cholesterol, maintaining normal blood pressure and good for diabetics. See detailed benefits of coconut oil. 

Can diabetics, heart patients and over weight individuals have Quinoa Poha ?

Yes, this recipe is good for diabetics (in moderation), heart and weight loss. Use coconut oil and cut the amount by half in the recipe and not refined seed oils. This is key to your health long term.

The MCT in Coconut oil reduces the LDL cholesterol (bad cholesterol) while increasing the count of HDL cholesterol, maintaining normal blood pressure and good for diabetics.

Quinoa  lowers cholesterol and reduces heart diseases. The soluble fibre in this grain gains the credit of reducing the total blood cholesterol and LDL (bad cholesterol) levels in our body. Harnessed with nutrients like protein, calcium, phosphorus and magnesium, quinoa has been considered as the bone-building power grain.

Can healthy individuals have Quinoa Poha ?

Yes, this is a healthy snack. 

Quinoa Poha  is high in

1. Protein : Protein is required for the managing the wear and tear of all cells of the body. 

2. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy.

3. Vitamin C :  Vitamin C is a great defence against coughs and colds.

4. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults.

5. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium.

6. Phosphorus : Phosphorous works closely with calcium to build bones. 

7. Zinc : Zinc  is involved in collagen synthesis and this helps repair skin and helps build immunity. 

8. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

9. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains.

10. Vitamin B2 (riboflavin) : Vitamin B2 enables the production of red blood cells that contribute to the rise in your energy levels. So have more milk, curds, eggs and green leafy vegetables. 

11. Iron : Iron is essential in the chemical reactions that produce energy from foods. Eat more greens and garden cress seeds to prevent you from being anaemic. Here are the top 7 sources of iron rich foods.