Poha upma

Common Food

Total Energy

219.2

kcal

64.45

% from carbs

7.28

% from protein

28.27

% from fats

In 163.4 g

% daily value

Total Fat

6.9g

10.6%

Saturated

1.8g

8.8%

Polyunsaturated

1g

Monounsaturated

3.7g

Sodium, Na

110.4mg

4.8%

Potassium, K

253mg

5.4%

Total Carbohydrates

35.4g

12.9%

Fiber

1.9g

6.8%

Sugars

2.3g

4.6%

Starch

4.3g

Protein

4g

8.1%

Water

115.9g

Ash

1.1g

Sucrose

1g

Glucose

0.5g

Fructose

0.4g

Energy

917.2kJ

Calcium, Ca

16.1mg

Iron, Fe

1.1mg

Magnesium, Mg

30.1mg

Phosphorus, P

83.4mg

Zinc, Zn

0.8mg

Copper, Cu

0.2mg

Fluoride, F

48.2UG

Manganese, Mn

0.6mg

Selenium, Se

1.7UG

Vitamin A, IU

136.2IU

Vitamin A, RAE

6.9UG

Carotene, beta

76.9UG

Carotene, alpha

4.5UG

Vitamin E (alpha-tocopherol)

1.1mg

Cryptoxanthin, beta

5.1UG

Lutein + zeaxanthin

245.9UG

Tocopherol, gamma

1mg

Tocotrienol, alpha

0.1mg

Vitamin C, total ascorbic acid

9.2mg

Thiamin

0.1mg

Riboflavin

0.1mg

Niacin

1.2mg

Pantothenic acid

0.6mg

Vitamin B-6

0.2mg

Folate, total

20.9UG

Choline, total

10mg

Vitamin K (phylloquinone)

5.6UG

Folate, food

20.9UG

Folate, DFE

20.9UG

Betaine

0.1mg

Threonine

0.1g

Isoleucine

0.2g

Leucine

0.3g

Lysine

0.2g

Methionine

0.1g

Cystine

0.1g

Phenylalanine

0.2g

Tyrosine

0.1g

Valine

0.2g

Arginine

0.3g

Histidine

0.1g

Alanine

0.2g

Aspartic acid

0.5g

Glutamic acid

0.7g

Glycine

0.2g

Proline

0.2g

Serine

0.2g

SFA 8:0

0.1g

SFA 10:0

0.1g

SFA 12:0

0.6g

SFA 14:0

0.3g

SFA 16:0

0.4g

SFA 18:0

0.2g

MUFA 18:1

3.6g

PUFA 18:2

0.9g

PUFA 18:3

0.1g

MUFA 20:1

0.1g

Phytosterols

8.8mg

Campesterol

8.1mg

Beta-sitosterol

17mg

MUFA 18:1 c

2.8g

PUFA 18:2 n-6 c,c

0.6g

PUFA 18:3 n-3 c,c,c (ALA)

0.1g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data. Above values may vary based on your preparation, ingredients and method.

If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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Know more about Poha upma

A typical serving 163.4 gramm of Poha upma (163.4 grams) contains approximately 219.1772 calories. You can monitor your daily calories with Nutribit app.

The amount of fat in Poha upma depends on the ingredients and preparation method. On average, one serving 163.4 gramm (163.4 grams) of Poha upma contains approximately 6.9168 grams of fat. Check out Nutribit App for healthier tweaks and nutritional breakdowns!

The protein content in Poha upma depends on the ingredients exists in it. On average, 163.4 gramm of Poha upma (about 163.4 grams) contains approximately 4.0281 grams of protein.

On average, 163.4 gramm (about 163.4 grams) contains about 2.3226 grams of sugar. Want to know how much sugar you eats daily? Download Nutribit app for healthy alternatives or to track your calories.

On average, 163.4 gramm (about 163.4 grams) contains about 35.4148 grams of carbohydrates.

Poha upma contains approximately 1.9102 grams of fiber in 163.4 gramm (about 163.4 grams). Want a healthier twist? Track your daily meals with Nutribit!

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How to burn 219 calories?

The amount of exercise required to burn off 163.4 gramm Poha upma

Set Your Weight

0 steps

Average 2.3 ft stride

0 mins walk

5 km/hr or 3 mph

0 mins run

9 km/hr or 6 mph

0 mins cycling

General, no slope

The information provided is calculated based on the average height and the weight provided by you. Actual nutritional needs and results can vary depending on your specific height, weight, age, gender, and activity level. Always consult with a certified professionals or healthcare provider for dietary and exercise advice.