Flattened rice
~1 katori dry · ~50 g
177
Carbs38 g
Protein4 g
Fat1 g
Fibre2 g
Refined rice. Digests fast and leaves you hungry by eleven.
Computed from IFCT A011 rice flakes 50 g
Where the damage isThe verdict
Everyone treats this as the light option. Seven grams of protein and twenty-one of fat.
Component by component
Per one plate, ~150 g cooked. Estimates.
Oil
1 tbsp · ~14 g
126
Carbs0 g
Protein0 g
Fat14 g
Fibre0 g
A third of the plate's calories, and often more, because poha absorbs it readily.
Computed from cooking oil 14 g, standard reference
Where the damage isPeanuts, onion, curry leaves
— · ~47 g
85
Carbs5 g
Protein4 g
Fat6 g
Fibre2 g
The peanuts are most of the protein in the dish. Keep them, and add more.
Computed from groundnut 12 g standard reference + IFCT G017 onion 35 g
Worth eatingThree ways to fix it
Ordered by what you give up.
Option 1 · Add protein, cut the oil−60
Two eggs or a katori of sprouts alongside. Halve the oil.
Poha is not bad, it is incomplete. Seven grams of protein in a 390-calorie breakfast is what causes the eleven-o'clock samosa.
Taste cost: None
Option 2 · Reduce the base−120
Two thirds the poha, double the vegetables and peanuts.
Same plate volume, better composition. You will notice the fullness more than the taste.
Taste cost: Low
Option 3 · Replace it−200
Besan chilla, moong dal chilla, or eggs with vegetables.
Three times the protein for fewer calories. Breakfast is the easiest meal to change because nobody is watching.
Taste cost: High — a different breakfast