flattened rice
Also known as: poha, aval, chiwda, beaten rice
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Also known as: poha, aval, chiwda, beaten rice
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
A quintessential Maharashtrian breakfast, this dish combines fluffy flattened rice with soft potatoes, sweet onions, and crunchy peanuts. It's a quick, wholesome, and savory meal, perfect for starting your day.
A traditional Goan sweet snack made with flattened rice, jaggery, and fresh coconut. This simple, no-cook recipe is ready in minutes and makes for a delicious breakfast or evening treat.
A simple, no-cook Goan breakfast of flattened rice mixed with sweet jaggery and fresh coconut. This traditional dish, also known as 'Godda Phovu' (sweet poha), is ready in minutes and offers a delightful sweet and savory flavor, perfect for a quick snack or festive morning.
A delightful Keralan snack where flattened rice is sweetened with jaggery, mixed with fresh coconut and ripe banana. Ready in minutes, it's a perfect quick breakfast or evening treat.
Yes, flattened rice is considered a healthy ingredient. It provides a quick source of energy from healthy carbohydrates, is easily digestible, and is naturally low in fat and calories. If fortified, it can also be a good source of iron, which helps prevent anemia.
Per 100g, flattened rice contains approximately 346 calories, 6.7g of protein, 77.3g of carbohydrates, and 0.7g of fat. It's primarily a carbohydrate-rich food, offering sustained energy.
Flattened rice can be part of a weight-loss diet due to its low fat content and moderate calories. Its high fiber content (especially in brown varieties) can promote satiety. However, portion control is important due to its carbohydrate density.
Yes, flattened rice is naturally gluten-free as it is made from rice. This makes it a suitable grain option for individuals with celiac disease or gluten sensitivity.
Diabetics can consume flattened rice in moderation. While it's a carbohydrate, its glycemic index can vary based on preparation and type (thick vs. thin). Pairing it with vegetables and protein can help manage blood sugar levels, and portion control is crucial.
Yes, flattened rice is a plant-based grain and is inherently vegan. It is made solely from rice grains that have been parboiled, flattened, and dried.
To prepare flattened rice, it typically needs to be rinsed briefly under cold water to remove any starch and soften it. Depending on the thickness, it may require a short soak (5-10 minutes for thick varieties) before being cooked with spices, vegetables, or other ingredients.
flattened rice is a versatile ingredient found in cuisines around the world. With 346 calories per 100g and 6.7 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the grain category with complete nutrition information.
View all grain →Discover 10 recipes featuring flattened rice with step-by-step instructions.
Browse recipes →Flattened rice has a very mild, neutral flavor on its own. This makes it highly versatile, as it readily absorbs the flavors of the spices, vegetables, and other ingredients it's cooked with, making it a great base for various dishes.
Flattened rice should be stored in an airtight container in a cool, dry place away from direct sunlight and moisture. Properly stored, it can last for several months to up to a year.
Thick flattened rice (mota poha) requires more soaking time and holds its shape well during cooking, making it ideal for dishes like Poha. Thin flattened rice (patla poha) softens very quickly with just a rinse and is often used for lighter snacks or as a crispy topping.
