Is Poha Good for Weight Loss?

Poha for Weight Loss

The popular breakfast of poha that is so delightfully consumed in several Indian households comes loaded with not just flavor and many health benefits. Poha is prepared by partly cooking rice and soaking it in the sun for some duration. After drying it well, the content is flattened to make flattened rice or poha. A lot of doubt circulates around, is poha good for weight loss? The content of poha is rich in fiber and protein while also being low in calories which makes it an excellent addition to our diet for weight loss. Both fiber and protein helps in promoting fullness and inducing satiety which keeps overeating at bay and assists with weight loss. Read on further to know more on poha and weight loss and various other health benefits of the same along with how one can incorporate the food into their diet. 

Nutritional Value

Serving Size Calories  Protein  Carbs Fiber
100 gm 110 kcal 6.67g 76.7g 6.7g

Can Poha help to Lose Weight?

The endearing meal in various homes, poha has secured a comforting place in all our hearts. However, there are a lot of doubts surrounding, is poha good for weight loss? The content of poha is rich in fiber, complex carbs and protein along with being low in calories. The fiber content helps in promoting fullness by slowing down digestion and thus keeps binge eating at bay. The protein also helps in promoting satiety hormones and reduces hunger inducing hormones. Proteins also require higher energy than fats and carbs to be absorbed, thus it helps in burning larger amounts of calories. The process of making flattened rice makes it probiotic which makes it useful in maintaining gut pH, eliminating harmful pathogens along with promoting hea;thy bacteria in the gut. 

How to lose Weight with Poha?

The content of poha is rich in dietary fiber protein, iron, lutein, phosphorus, magnesium, copper, and pantothenic acid, and an excellent source of vitamin C, vitamin D, manganese, and vitamin E. A lot of people ponder upon the doubt, is poha good for weight loss? One can say that poha and weight loss are complementary owing to the rich presence of fiber and protein in the item which promotes fullness and keeps overeating at bay. Below mentioned are some of the ways through which you can intake the benefits of poha for weight loss. 

1. Breakfast: There are various Indian households who consume poha for breakfast as a rite of passage. If you are wondering, is poha good for weight loss when consumed in the morning? Yes, consuming poha for breakfast can help in easier absorption of all the nutrients as well as provide an energy boost which would keep you energized throughout the day. You can also checkout 85 to 60 kg weight loss diet plan.

2. Evening snacks: Snacking at infrequent hours and munching on junks are one of the most fastening reasons that threatens one’s weight loss journey. Thus, it’s important to choose your snacks wisely. Opting for poha as your snacking option can provide you with necessary nutrients along with promoting fullness for prolonged duration. There are other weight loss foods that one can try to enhance their weight loss journey. 

Benefits of Poha for Weight Loss

One of the most delighted Indian breakfast choices of poha comes with a balloon of nutritional benefits. Poha for weight loss allows individuals to shed some kilos without saying no to our delicious food choices. The essential minerals and vitamins present in the food makes poha to lose weight a good meal choice. Below mentioned are some of the benefits of poha for weight loss. 

1. Enhances Digestion

The fiber content of poha for weight loss aids in digestion and promotes gut health. The food prevents bloating and promotes the feeling of fullness along with being easier to digest. If you are still wondering, is poha good for weight loss? Yes, poha makes for one of the healthiest breakfast which assists with weight loss, enhances digestion and also prevents acidity. 

2. High in fiber

Fiber-rich foods essentially help with weight loss and in keeping obesity-related problems at bay. The content of poha is rich in fiber which promotes the prolonged feeling of fullness and also suppresses hunger. This prevents binge eating and assists with weight loss. Poha and weight loss are also correlated as the food also helps in improving gut health and metabolism.  

3. Protein rich

Poha and weight loss can be considered complementary given the rich protein content of poha.  Protein is one of the most essential nutrients that our body needs to process various vital functions. The nutrient helps in reducing the hunger hormones of ghrelin which keeps overeating at bay and further cuts off the calorie intake. It also increases the levels of leptin in the body which are the satiety hormones. They also assist with retaining the muscle loss and repairs muscle tissues. 

4. Low calories

Maintaining a calorie deficit diet is extremely crucial when one is trying to lose weight. A calorie deficit diet is also beneficial in reducing the risks of chronic, age-related, and inflammatory disorders. Poha is naturally low in calories, however the preparation of poha is what defines its calorie content. Thus, it’s recommended to add more veggies and dry fruits to your poha to make it more nutritious without adding to the low calorie content. One can also incorporate Dalia for weight loss into their meal plans as they are also substantially low in calories. 

5. Blood sugar control

The carb content of the poha helps in lowered release of sugar in the blood, thus helping in regulating blood sugar levels. This reduces the risk of type 2 diabetes and heart diseases. Making poha a regular part of your meal can have enriching benefits at regulating your blood sugar levels. 

6. Rich in gut microbial bacteria

The product of poha is prepared by parboiling or partly cooking rice and then draining it in the sun for some hours. This dried leftover of rice is then flattened to make poha. The process of making poha makes it a probiotic food. The probiotic helps in growth of beneficial gut bacteria along with eliminating pathogens through production of antimicrobial compounds and maintains gut pH. This increases the overall health of our gut and improves digestion. 

7. Low glycemic index

The GI score of poha is less in comparison to other rice, ranging from 38 to 64. This leads to low release of sugar in the blood, thus helping to regulate the blood sugar levels in the body further keeping diabetes in check. The starch granules in poha are also comparatively less refined than those in brown or white rice, which makes it easier to digest and also promotes our digestive health. 

8. Boost energy level

While following a weight loss diet, it’s not uncommon for people to have frequent feelings of fatigue and exhaustion. The content of healthy carbs in poha is substantially high which makes it a healthy addition to our diet. Thus, consumption of poha can help provide a necessary energy boost that will keep you energized throughout the day without storing the fat. 

What is the best time to have Poha for Weight Loss?

There are an abundance of people who dwell on the doubt, is poha good for weight loss and what time should it be ideally consumed? Poha comes wrapped with nutritional benefits of carbs, fat, protein, fiber, vitamins, sodium, and potassium. All of these nutrients are essential in boosting the overall well-being of one’s health. From assisting in weight loss to improving heart and brain health, poha also improves digestion and elevates energy level. Although one can consume poha at any time of the day, it is best recommended to be consumed as breakfast, given its carb content. The carbohydrates present in poha can provide you with an energy boost and keep you energized throughout the day. Consuming it as snacks is also deemed ideal as that can help promote fullness and keep you from overeating. For more sustainable weight under expert’s guidance, Buy Weight Loss Plans

Are there any side effects of Poha for weight loss?

There is an abundance of doubt that circulates around, is poha good for weight loss? The content of poha enriches us with various health benefits such as lowering blood sugar levels, reducing the risk of diabetes, improving brain, heart and gut health and so many others. However, excess of nothing has ever been helpful and it often leads to doing more harm than good. So, is the case with poha and weight loss, whose excess consumption can give way to health complications. Below mentioned are some of the side effects of poha for weight loss. 

1. Digestive discomfort: The fiber content in poha is impressively high. Although, usually the fiber factor rolls out in favor of a healthy heart and easy digestion. However, excess of fiber content through intake of poha can lead to certain digestive distress. Poha and weight loss does go hand-in-hand, however, it is recommended to intake poha in moderation so as to prevent the problems of bloating, stomach ache, loose stool or constipation.

2. Iron toxicity: The content of iron is also significantly high in poha and excess consumption of poha can give rise to toxicity of iron. The problems of vomiting, dehydration, diarrhea, drowsiness can rise up owing to iron toxicity. Thus, to keep this iron intake at par it is necessary to keep the consumption under moderation. 

Tips to add Poha into weight loss plan?

The nutritional profile of poha is impressively rich adding the benefits of fiber, protein, vitamins, iron and probiotics. They help in enhancing the heart health, boosts brain health, controls blood sugar levels and also enhances digestion. Below mentioned are some of the ways through which one can add poha into their weight loss plan. This may also help one find thier answer to How to lose 15 kgs in a month

1. Add veggies: Consuming poha with veggies can help one extract the wholesome nutrition from poha and vegetables. One can extract healthy nutrition through veggies & poha and weight loss benefits along with it.

2. Add bread: The traditional breakfast of poha can be even more delightful by adding the benefits of bread crumbs into it.

3. Add dry fruits: Adding nuts and seeds to the poha can further enhance the nutritional value of the dish as the former contains healthy fats and can be used to extract energy for the body.  Poha can easily be accomodated into fruit salad for weight loss.

4. Make salad: One can add poha to their nutritious bowl of salad filled with various healthy and hydrating veggies. This can also make for an excellent snack option. 

5-6 Best Poha Recipes for Weight Loss?

The go-to breakfast of various Indian households are equally helpful in departing several health benefits of maintaining blood sugar levels, boosting brain health, enhancing digestion and also aiding with weight loss. There are various through which one can cook and prepare poha for weight loss. Below mentioned are some of the recipes that people can try to extract the benefits of poha for weight loss. 

1. Veg Poha
The version of veg poha and weight loss as the name suggests is the recipe of poha ingrained with benefits of added vegetables. Besides extracting the benefits of poha for weight loss, one can also cherish the nutritional perks of carrots, onions, peas and other veggies. 


  1. French Beans- 2 tsp
  2. Fresh Peas- 2 tsp
  3. Rice Flakes- 2 tbsp
  4. Mustard Oil- 1 tsp
  5. Mustard Seeds- 0.25 tsp
  6. Curry Leaves- 3 Unit
  7. Groundnut- 1 tsp
  8. Ripe Tomato- 1 tbsp
  9. Onion- 1 tbsp
  10. Turmeric Powder- 0.25 tsp
  11. Salt- 0.25 tsp
  12. Carrot orange- 1 tbsp
  13. Asafoetida- 0.25 tsp

How to make

  1. Blanch peas, chopped carrot 
  2. Wash poha in a strainer and keep aside 
  3. Heat oil in a kadhai and add rai
  4. Once rai starts crackling, add kadi patta, peanuts, hing, chopped onions, chopped tomato, peas, chopped carrot, chopped french beans, haldi and saute
  5. Cook till vegetables soften, add salt and poha 
  6. Mix all the ingredients properly and cook for a  minute 
  7. Serve hot

2. Poha Cutlet
We all love to devour the tiny patties or cutlets smashed out of many enriching ingredients. Another way to utilize the benefits of flattened rice is by turning it into cutlets and enjoying the delight of veggies and spices. 



  1. Cumin Seeds- 0.25 tsp
  2. Fresh Peas- 1 tbsp
  3. Rice Flakes- 2 tbsp
  4. Mustard Oil- 1
  5. Bread Crumbs- 1 tbsp
  6. Potato- 1 tbsp
  7. Chaat Masala- 0.25 tsp
  8. Coriander powder- 0.25 tsp
  9. Ginger garlic paste- 1 tsp
  10. Red Chillies- 0.25 tsp
  11. Onion- 1 tbsp
  12. Turmeric Powder- 0.25 tsp
  13. Salt- 0.25 tsp
  14. Carom Seeds- 0.25 tsp

How to make

  1. Wash poha in a drainer and keep aside.
  2. In a mixing bowl, add boiled potatoes, boiled peas, soaked poha, chopped onion, ginger garlic paste, jeera, chilly powder, dhania powder, chaat masala, haldi, ajwain, salt, bread crumbs and mash all ingredients and mix it well.
  3. Divide the mix into equal portions and shape into round cutlets.
  4. In a frying pan, shallow fry with oil.
  5. Serve crispy hot with ketchup or chutney

3. Poha Khaman
Poha and weight loss can be further enhanced with the Gujarati twist of khaman. Enrich the nutrients and flavor of your poha by including suji and spices into your dish with poha khaman. One can add poha khaman into their diet of How to lose 10 kgs in 10 days


  1. Curd- 2 tbsp
  2. Rice flakes- 1.5 tbsp
  3. Mustard oil- 2 tsp
  4. Mustard Seeds- 0.25 tsp
  5. Curry Leaves- 3 Unit
  6. Fruit Salt- 0.5 tsp
  7. Turmeric powder- 0.25 tsp
  8. Salt- 0.25 tsp
  9. Wheat semolina- 1 tbsp
  10. Asafoetida- 2g

How to make

  1. Soak poha.
  2. To prepare khaman batter in a bowl, first add soaked poha and suji. After that, add curd, salt, haldi and sufficient water to mix well.
  3. Season with fruit salt and mix properly.
  4. Grease the mold with oil, pour the batter and steam it thoroughly.
  5. For the tempering, heat oil, add rai, hing, kadi patta and pour this spluttering temper on top of the prepared khaman.
  6. Serve hot.

4. Poha Soy Milk Kheer
At times, one can enjoy the delicacy of a sweet item without caring for the sugar item given the enhanced nutritional value of the entire meal. Reap the benefits of potassium and various other essential minerals with the delicacy of poha soy milk kheer. You may also find the answer to your doubt of How to lose 20 kgs in 3 months with us. 


  1. Rice Flakes- 0.25 Cup
  2. Cardamom Powder- 0.25 tsp
  3. Ghee- 1 tsp
  4. Raisins Dried Golden- 6 Unit
  5. Sugar-  1 tbsp
  6. Cashew Nuts- 1 tsp

How to make

  1. Heat clarified butter in a pan 
  2. Add chopped cashew nut, chopped almond and roast well 
  3. Add flattened rice and roast 
  4. Now add soy milk and mix well 
  5. Then add sugar and bring it to a boil 
  6. Add raisins and green cardamom powder 
  7. Serve hot

5. Poha Curd
Adding the benefits of curd can enhance the overall nutritional profile of the food with the dish of poha curd. Just like poha, curd also contains probiotics which helps in enhancing the digestive health, boosts immunity and also aid with weight management. You may also want to try Curd for weight loss


  1. Cumin Seeds- 0.25 tsp
  2. Curd- 0.5 katori
  3. Groundnut Oil- 1 tsp
  4. Rice flakes- 2 tbsp
  5. Mustard Seeds- 0.5 tsp
  6. Curry leaves- 3 Unit
  7. Green Chillies- 1 Unit
  8. Groundnut- 1 tbsp
  9. Ripe Tomato- 1 tbsp
  10. Onion- 1 tbsp
  11. Turmeric Powder- 0.25 tsp
  12. Salt- 0.25 tsp
  13. Asafoetida- 0.25 tsp

How to make

  1. Rinse the poha in a colander under running water for a minute or so. Drain and set aside for 10-15 minutes to allow it to soften. Ensure it doesn’t become mushy.
  2. In a mixing bowl, whisk the yogurt until smooth. Add salt and turmeric powder to the yogurt and mix well. Keep it aside.
  3. Heat oil in a pan on medium heat. Add mustard seeds and let them splutter. Then add cumin seeds, hing (asafoetida), and green chilies. Sauté for a few seconds.
  4. Add chopped onions and curry leaves (if using) and sauté until the onions turn translucent.
  5. Add chopped tomatoes and cook until they soften.
  6. Lower the heat and add the soaked poha to the pan. Mix gently until the poha is well combined with the onion-tomato mixture.
  7. Turn off the heat and allow the mixture to cool slightly.
  8. Once the mixture has cooled a bit, gradually add the seasoned yogurt to the poha mixture. Mix gently to combine. Adjust salt if needed.
  9. Garnish with chopped coriander leaves and, if desired, some roasted peanuts for added crunch.
  10. Serve the curd poha immediately.

6. Aloo Kanda Poha
The enriching benefits of poha and weight loss can be enhanced by adding finely chopped onions and diced potatoes in the mix with herbs, peanuts and spices. The dish of aloo kanda poha allows you to maintain a healthy diet without compromising with the taste and flavor.


  1. Cumin Seeds- 0.25 tsp 
  2. Lemon juice: 0.25 tsp
  3. Rice Flakes- 2.5 tbsp
  4. Mustard oil- 1 tsp
  5. Mustard Seeds- 0.25 tsp
  6. Potato- 2 tbsp
  7. Green Chillies- 0.5 tsp
  8. Groundnut- 0.5 tbsp
  9. Onion- 1 tbsp
  10. Turmeric Powder- 0.25 tsp
  11. Salt- 0.25 tsp

How to make 

  1. Wash poha in a strainer under running water. Drain excess water and keep aside 
  2. Once the rai and jeera start crackling, add peanuts, hing, chopped onion, haldi and saute well 
  3. Once the onions turn soft, add boiled diced potato, soaked poha, salt and lemon juice 
  4. Mix all ingredients very well and keep on flame for a min 
  5. Garnish with fresh coriander leaves and serve hot

Expert Review on Poha for Weight Loss

There is a consistent trouble surrounding the doubt, is poha good for weight loss? Well, yes it is. The delightful choice of breakfast for many Indian households is also a food that treads along with several benefits. Poha comes loaded with benefits of carbs, fat, protein, fiber, vitamins, sodium, and potassium. All of these in turn helps with lowering blood sugar levels, keeping heart and brain healthy, improves digestion and also elevates energy levels in the body. The delight of upma can be consumed anytime of the day, however intaking it for breakfast is considered fairly wise. There are various recipes through the doubts of, is poha good for weight loss can be answered positively. Veg poha, poha cutlet, peas poha or poha salad are some of the dishes that one can try to enjoy the health benefits and delicious taste of poha.  


n.d. Wikipedia. Accessed March 14, 2024.

n.d. Wikipedia. Accessed March 14, 2024.

“Nutritional evaluation and development of value added products rice flakes powder to improve iron status.” n.d. International Journal of Home Science. Accessed March 14, 2024.


1. How To Eat Poha For Weight Loss?

One can consume poha with vegetables, dry fruits, bread or even mix it with salads to have dual benefits of poha and the added ingredient. There are various poha recipes that can also be tried such as poha cutlet, kanda poha, poha curd, peas poha and so much more. 

2. Is poha good for weight loss?

This is a commonly asked question, is poha good for weight loss? The content of poha is rich in fiber and protein. They help in promoting fullness and reducing appetite which keeps overeating at bay. All of this in turn assists with weight loss. 

3. What happens if we eat poha daily?

Daily consumption of poha can help provide the body with essential nutrition of carbs, fat, protein, fiber, vitamins, sodium, and potassium. It will also promote weight loss. However, poha should not be consumed for more than two meals in a day as the excess of fiber content may lead to digestive distress.

4. Is eating poha better than rice?

The content of poha is less processed as compared to white rice. This helps in retaining the essential nutrients of fiber, iron, protein or vitamins in the poha. Poha is a far more light meal and is easier to digest. 

5. Is poha better than oats?

Both poha and oats are nutritionally sound and offer varied benefits. Both are rich in fiber and have their own demerits when consumed in access. Thus, moderate intake of both the items can help one fulfill the nutrients requirement as well as also assist with weight loss. 

6. Can I eat Poha to lose belly fat?

Poha is light and easy to digest and given its probiotic compounds, poha also assists in enhancing digestive health. The fiber content helps in keeping one feel full for long, thus preventing binge eating. Therefore, one can eat poha to lose belly fat as they are also low in calories. 

7. How beneficial is poha in weight loss? 

Poha is rich in fiber and protein which makes it an excellent addition to our weight loss diet plan. These nutrients help in promoting satiety hormones and reduce hunger hormones at the same time, along with enhancing gut health and metabolism. The protein content also helps in retaining muscle mass and tissue repair. 

8. What is the Nutrition Provided by 100g of Poha?

The 100g serving of poha contains 110 of calories, 2.4 g protein, 0.9 g dietary fiber, 18.8 of carbs and 3g fat. The other nutrients present in poha includes sodium, potassium, magnesium, iron, calcium and vitamins. 

9. Which is better for weight loss oats or poha?

Both poha and oats are rich in nutritional value and provide the other with varied benefits. Excess of either of the item’s consumption can give way to digestive distress or certain other health complications. Consuming poha or oats in moderation can help in fulfilling one’s nutritional requirement as well as assist with weight loss. 

10. Can we eat poha 3 times a day?

Although, rich in various nutrients, it is better to consume poha for not more than 2 meals in a day. Excess consumption of poha can give rise to digestive discomfort and iron toxicity. Thus, it’s recommended to keep the poha intake in moderation. 

11. What is the best time to eat poha?

There is no best time to consume poha and one can eat it anytime of the day. However, it is ideally recommended to eat it as your breakfast meal as the nutrients will be easily absorbed and the carb content will provide you with sufficient energy to be energised throughout the morning. It can also be consumed as snacks as it can keep you full for long and keep the binge eating at bay. 

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