Mango Poha Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of mango poha contains 178 calories, 3g protein, 36.5g carbs, and 3.2g fat. Mango Poha is a good source of iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 178 kcal | 9% |
| Protein | 3.0g | 6% |
| Carbohydrates | 36.5g | 13% |
| Total Fat | 3.2g | 4% |
| Fiber | 1.8g | 6% |
| Sodium | 210.0mg | 9% |
| Potassium | 12.0mg | 0% |
| Calcium | 22.0mg | 2% |
| Iron | 135.0mg | 750% |
| Magnesium | 0.60mg | 0% |
| Zinc | 55.0mg | 500% |
| Vitamin C | 0.08mg | 0% |
| Vitamin A | 0.04mcg | 0% |
| Phosphorus | 38.0mg | 3% |
Is Mango Poha Good for You?
Yes, Mango Poha is a nutritious breakfast option with notable mineral content. Per 100g, it provides 178 calories, 36.5g of carbohydrates (13% Daily Value), and exceptional amounts of iron (135mg, 750% DV) and zinc (55mg, 500% DV). These minerals support immune function and energy metabolism, making it a solid choice for a balanced meal.
Key Health Benefits of Mango Poha
Rich in Iron and Zinc: Mango Poha delivers an impressive 135mg of iron and 55mg of zinc per 100g, far exceeding daily requirements. These minerals are essential for oxygen transport, immune defense, and wound healing.
Moderate Carbohydrate Content: With 36.5g of carbohydrates per serving, it is an efficient source of energy for morning meals and pre-workout nutrition. The carbs help fuel brain function and physical activity throughout the day.
Low in Fat: Containing only 3.2g of total fat per 100g, it is a heart-friendly option that won’t add excessive calories from saturated sources. This makes it suitable for those monitoring fat intake.
Contains Dietary Fiber: At 1.8g per 100g, the fiber content supports digestive health and helps maintain steady blood sugar levels. Though modest, this contributes to overall gastrointestinal wellness.
Reasonable Calorie Count: Mango Poha provides 178 calories per 100g, making it a moderate-calorie breakfast that won’t overload your daily intake. It pairs well with protein sources to create a more complete meal.
How Does Mango Poha Compare?
Compared to traditional plain poha or oatmeal, Mango Poha stands out for its exceptional mineral profile—particularly its iron and zinc content, which far exceed most grain-based breakfasts. While plain oatmeal offers more fiber, it is lower in these critical micronutrients, making Mango Poha the better choice for mineral intake. The addition of mango also provides natural sweetness without added sugars, giving it a nutritional edge over sugar-sweetened breakfast cereals.
Frequently Asked Questions
How many calories is in mango poha?
Mango Poha contains 178 calories per 100g serving, which represents approximately 9% of a standard 2,000-calorie daily diet. A typical serving size ranges from 150-200g, bringing the total to roughly 267-356 calories depending on portion size.
Is mango poha good for weight loss?
Mango Poha can fit into a weight loss plan due to its moderate calorie density and relatively low fat content at 3.2g per 100g. However, it is best paired with protein-rich foods like yogurt or nuts to increase satiety and prevent overeating later in the day.
Does mango poha have vitamin C from the mango?
Surprisingly, Mango Poha contains only 0.1mg of vitamin C per 100g despite mango being included, which suggests the preparation process may diminish this nutrient. Fresh mango typically contains much higher vitamin C levels, so you might consider adding fresh mango pieces to boost this micronutrient.
Can I eat mango poha on a vegan diet?
Yes, Mango Poha is naturally vegan-friendly as it is made from flattened rice and mango without animal products. It is an excellent plant-based breakfast option that provides accessible minerals like iron and zinc from non-animal sources.
How should I store mango poha to keep it fresh?
Mango Poha should be stored in an airtight container in a cool, dry place away from moisture and direct sunlight to maintain its crispness. Properly stored, it typically lasts 1-2 weeks, though you can refrigerate it to extend shelf life or freeze it for longer-term storage.
How to Track Mango Poha Nutrition with Gram
With the Gram app, logging Mango Poha is simple—just scan the package or search for it in our extensive food database to instantly see the complete nutrient breakdown. Our AI food scanning feature recognizes homemade or loose servings, making it easy to track whether you’re eating packaged or freshly prepared Mango Poha. You’ll monitor all key nutrients like iron, zinc, and carbohydrates in real-time to stay aligned with your health goals.
Frequently Asked Questions
How many calories is in mango poha?
Mango Poha contains 178 calories per 100g serving, which represents approximately 9% of a standard 2,000-calorie daily diet. A typical serving size ranges from 150-200g, bringing the total to roughly 267-356 calories depending on portion size.
Is mango poha good for weight loss?
Mango Poha can fit into a weight loss plan due to its moderate calorie density and relatively low fat content at 3.2g per 100g. However, it is best paired with protein-rich foods like yogurt or nuts to increase satiety and prevent overeating later in the day.
Does mango poha have vitamin C from the mango?
Surprisingly, Mango Poha contains only 0.1mg of vitamin C per 100g despite mango being included, which suggests the preparation process may diminish this nutrient. Fresh mango typically contains much higher vitamin C levels, so you might consider adding fresh mango pieces to boost this micronutrient.
Can I eat mango poha on a vegan diet?
Yes, Mango Poha is naturally vegan-friendly as it is made from flattened rice and mango without animal products. It is an excellent plant-based breakfast option that provides accessible minerals like iron and zinc from non-animal sources.
How should I store mango poha to keep it fresh?
Mango Poha should be stored in an airtight container in a cool, dry place away from moisture and direct sunlight to maintain its crispness. Properly stored, it typically lasts 1-2 weeks, though you can refrigerate it to extend shelf life or freeze it for longer-term storage.
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Nutrition data sourced from USDA FoodData Central. Track mango poha and thousands of other foods with the Gram app.