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flattened rice.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

pohaavalchiwdabeaten riceflattened rice (poha), thickflattened rice pohaAtukuluChiraFlattened riceflaked riceavalakkichiuraMedium Poha

Recipes with flattened rice + Add to pantry

SERVING

CALORIES

346

PROTEIN

6.7g

CARBS

77.3g

FAT

0.70g

FIBER

1.3g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories346kcal—

Protein6.7g13%

Carbohydrates77.3g28%

Fiber1.3g5%

Sugar0.10g0%

Total fat0.70g1%

Saturated fat0.20g1%

Cholesterol0mg0%

Water11g—

MINERALS

Sodium7.0mg0%

Potassium115mg2%

Calcium28mg2%

Iron4.3mg24%

Magnesium25mg6%

Phosphorus115mg9%

Zinc1.1mg10%

Copper0.10mg11%

Manganese0.40mg17%

Selenium2.5µg5%

VITAMINS

Vitamin A0µg0%

Vitamin C0mg0%

Vitamin D0µg0%

Vitamin E0.10mg1%

Vitamin K1.9µg2%

Thiamin (B1)0.10mg8%

Riboflavin (B2)0.03mg2%

Niacin (B3)1.6mg10%

Pantothenic acid (B5)0.60mg12%

Vitamin B60.20mg12%

Folate (B9)20µg5%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup90g

1 tablespoon9g

1 teaspoon3g

1 ml0.6g

1 liter600g

HEALTH BENEFITS

Why eat it.

✓Provides a quick source of energy from healthy carbohydrates.
✓Easily digestible and light on the stomach, making it suitable for breakfast.
✓A good source of iron, which can help prevent anemia (especially if fortified).
✓Naturally low in fat and calories.

COOKING TIPS

In the kitchen.

1Rinse flattened rice in a colander under running water just until it softens; avoid over-soaking as it can become mushy.
2The thickness of the flakes determines the soaking time: thin flakes need a quick rinse, while thick flakes may need a brief soak.
3Fluff the soaked flattened rice with a fork to separate the flakes before adding them to your dish.
4Commonly used to make savory breakfast dishes like Poha by stir-frying with spices, onions, potatoes, and peas.

STORAGE

Keep it fresh.

Store in a cool, dry place in an airtight container to protect from moisture and pests.
When stored properly, it can last for 6-12 months without losing its texture or flavor.

FAQ

Frequently asked questions.

Is flattened rice healthy?

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.

What are the nutritional values of flattened rice?

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.

Is flattened rice good for weight loss?

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.

Is flattened rice gluten-free?

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.

Can diabetics eat flattened rice?

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.

Is flattened rice vegan?

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.

How do you prepare flattened rice?

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.

What does flattened rice taste like?

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.

How should I store flattened rice?

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.

What is the difference between thick and thin flattened rice?

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.

RECIPES