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Washing
Wash the rice flakes several times, drain and keep aside. Wash the vegetables thoroughly with water.
Fenugreek potato poha
Fenugreek potato poha has 579.1 calories per serving (1 Medium Cup) — that's 288.4 calories per 100g. It provides 20.1g protein, 60.5g carbs, and 28.5g fat. With a medium glycemic index (GI: 56), this recipe is suitable for muscle gain. The 28.9g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Fenugreek potato poha in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Cup (200 g)
- Calories579.1 kcal
- Carbs60.5 g (242.1 kcal)
- Protein20.1 g (80.5 kcal)
- Fats28.5 g (256.5 kcal)
Nutrition Label
Fenugreek potato poha
- Serving Size1 Medium Cup (200 g)
- Calories579.1 kcal
- Carbs60.5 g
- Fiber28.9 g
- Sugar2.7 g
- Protein20.1 g
- Fat28.5 g
- Saturated fat3.4 g
- Mono unsaturated fat13.1 g
- Poly unsaturated fat8.3 g
- Cholesterol0.0 mg
- Sodium574.6 mg
Nutrition per 100g
- Calories288.4 kcal
- Carbs30.2 g
- Fiber14.4 g
- Sugar1.3 g
- Protein10.0 g
- Fat14.2 g
- Cholesterol0.0 mg
- Sodium286.2 mg
1 serving = 200.8g
Cooking time: 10 minutes
Serves: 2 persons
Ingredients
Rice flakes
100 Grams
Fenugreek leaves
25 Grams
Lemon juice
1 Tea Spoon
Potato brown skin small
25 Grams
Chillies green - all varieties
10 Grams
Coriander leaves
15 Grams
Curry leaves
5 Grams
Garlic big clove
10 Grams
Ginger fresh
2.5 Grams
Onion big
50 Grams
Cumin seeds
0.5 Tea Spoon
Turmeric powder
1 Grams
Ground nut
10 Grams
Mustard seeds
0.5 Tea Spoon
Rice bran oil
1 Table Spoon
Salt
2 Grams
Water
120 Milliliter
Red chilli powder
2 Grams
Instructions
1
2
Chopping, roasting and boiling.
Chop the vegetables into dices. Chop ginger, garlic, and coriander. Heat the pan, add half a teaspoon of oil, add the raw peanuts, and roast until crisp. Keep the peanuts aside. Boil the potatoes and dice them into cubes.
3
Sauteeing
Heat oil in a pan. Add cumin & mustard seeds, curry leaves, chopped ginger, garlic, onion, and green chili saute it. Fry onions until they turn translucent. Now add fenugreek leaves, boiled potato cubes. Add all the spices (turmeric, red chili powder, salt). Let it cook for 2- 3 minutes. Then add soaked rice flakes and roast for 2 minutes with the veggies. Add roasted groundnut, salt as required. Stir very well.
4
Cooking
Cover it with a lid and let it cook for 10 minutes until the poha is cooked completely. Once done, add chopped coriander.
5
Serving
Once done, add the lemon juice, garnish with coriander leaves, mix well and turn off the heat. Transfer it to a serving plate and serve.
Also Known As
Glycemic Index
56 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Fenugreek potato poha | Kanda poha | Onion poha | Ulli Poha |
|---|---|---|---|---|
| Calories | 579.1 kcal | 333.9 kcal | 333.9 kcal | 333.9 kcal |
| Carbs | 60.5 g | 45.1 g | 45.1 g | 45.1 g |
| Protein | 20.1 g | 7.8 g | 7.8 g | 7.8 g |
| Fat | 28.5 g | 13.6 g | 13.6 g | 13.6 g |
| Fiber | 28.9 g | 6.3 g | 6.3 g | 6.3 g |
| Sugar | 2.7 g | 2.7 g | 2.7 g | 2.7 g |
| Sodium | 574.6 mg | 500 mg | 500 mg | 500 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Similar Recipes
Kanda poha Onion poha Ulli Poha Kalappazam kaaykari poha parupugaludan Kalipina Kooragayalu Poha Verushanagapapputo Mishrit bhajiya shengadana poha Mixed Vegetable Poha with Kappalandi Mixed vegetable poha with peanuts Tamatar hari matar poha Thakkali Aval Pattani Thakkali Poha Padakkulli Tomato Batatyachi Poha Vatanesahit
Health Goals Suitability
Weight Loss
At 579.1 kcal per serving, this is a higher-kcal dish. Enjoy as an occasional treat, or reduce the portion to half for better calorie control.
Diabetes
Moderate glycemic index (GI: 56). The starchy ingredients raise the glycemic load — reduce portion or pair with protein-rich sides. Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Excellent protein source with 20.1g per serving — ideal for muscle repair and growth. The calorie content supports a muscle-building surplus when combined with training.
Heart Health
Watch your intake — sodium (574.6mg) is on the higher side. Cut back on salt — try lemon juice or herbs for flavor instead.
PCOS
Moderate-to-high GI (56) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production. Adequate protein (20.1g) supports healthy thyroid function. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Medium Cup (~200.8g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1.5-2 servings. Already high in protein — great post-workout. Add a banana or whole grain for recovery carbs.
Diabetes
1 Medium Cup (~200.8g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Cup (~200.8g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Reduce oil to 1 teaspoon and use an air fryer or non-stick pan. Steaming vegetables before adding retains flavor with less fat.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Reduce calories
Reduce serving size by 25% to save ~144.8 kcal. Add extra vegetables (capsicum, spinach, mushrooms) to increase volume without adding many kcal.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Reduce sodium
Cut salt by half and boost flavor with lemon juice, fresh herbs, or amchur (dry mango powder) instead.
Meal prep friendly
Fenugreek potato poha stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (1158.1-1737.2 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Overcooking the vegetables
Why it matters: Overcooking destroys heat-sensitive vitamins (C, B-complex) and reduces fiber quality.
Fix: Cook vegetables until just tender. Add delicate vegetables (like spinach or capsicum) in the last 2-3 minutes.
Frequently Asked Questions
One serving of Fenugreek potato poha contains 579.1 kcal (20.1g protein, 60.5g carbs, 28.5g fat). That's 288.4 kcal per 100g. You can track exact portions in the Hint app.
At 579.1 kcal per serving, this is a higher-kcal dish. Enjoy as an occasional treat, or reduce the portion to half for better calorie control. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
Moderate glycemic index (GI: 56). The starchy ingredients raise the glycemic load — reduce portion or pair with protein-rich sides. Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 56 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Yes! Fenugreek potato poha provides 20.1g protein per serving, making it a good protein source for muscle building and satiety.
Fenugreek potato poha at 579.1 kcal works for dinner if it's your main dish. Avoid eating within 2 hours of bedtime. If watching kcal intake, have a smaller portion at night.
Fenugreek potato poha already has good protein (20.1g). Pair with a whole grain like roti or brown rice, and add a vegetable side or raita for fiber and micronutrients.
Moderate-to-high GI (56) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Scientific References
Higher protein intake increases satiety and reduces overall calorie consumption
Leidy HJ et al. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition.
DOI: 10.3945/ajcn.114.084038Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Reducing sodium intake lowers blood pressure and cardiovascular risk
WHO (2012). Guideline: Sodium intake for adults and children. World Health Organization.
DOI: WHO/NMH/NHD/13.2
