Rice flakes: nutrition for pregnancy & family
Also known as Chira, Chiura, Chide, Chira, Flattened rice, Beaten rice, Paunva, Poha, Avalakki, Chevri, Shira, Aval, Chengpaak, Pohe, Chudaa, Chuda, Chirwre, Atukulu, Attukulu. Food group: Cereals and Millets. Vegetarian.
What 100 g gives you in pregnancy
| Folate | 8.5 mcg — 1% of the daily need in pregnancy |
- Folate lowers the risk of neural tube defects, which form in the first weeks of pregnancy.
Daily requirements are NIH / US Dietary Reference Intakes recommended intakes for pregnancy. Requirements differ by country — folate is 600 mcg in US guidance against 570 mcg in India's — so percentages are only meaningful against the authority named here. They are for 100 g of this food and are a guide, not a meal plan; your doctor may advise different amounts for you.
Explore further
Rice flakes is a notable source of folate and iron — see what each does in pregnancy.
More cereals and millets: Amaranth seed, black, Amaranth seed, pale brown, Bajra, Barley, Jowar, Maize, dry.
Rice flakes in Indian languages
| Assamese | Chira, Chiura |
| Bengali | Chide, Chira |
| English | Flattened rice, Beaten rice |
| Gujarati | Paunva |
| Hindi | Poha |
| Kannada | Avalakki |
| Kashmiri | Chevri |
| Khasi | Shira |
| Malayalam | Aval |
| Manipuri | Chengpaak |
| Marathi | Pohe |
| Odia | Chudaa, Chuda |
| Punjabi | Chirwre |
| Tamil | Aval |
| Telugu | Atukulu, Attukulu |
Regional names as recorded by ICMR-NIN in the Indian Food Composition Tables.
Nutrition per 100 g
| Energy | 354 kcal |
| Protein | 7.4 g |
| Fat | 1.1 g |
| Carbohydrate | 76.8 g |
| Fibre | 3.5 g |
| Iron | 4.5 mg |
| Calcium | 9 mg |
| Folate | 8 mcg |
Why it can help during pregnancy
- Iron: Iron supports the extra blood your body makes during pregnancy.
Consensus public-health guidance (WHO / ICMR-NIN). A balanced, varied diet matters more than any single food.
Nutrition source: ICMR-NIN — Indian Food Composition Tables (IFCT). Values are typical per 100 g and vary by variety and preparation.
Educational information, not medical or dietary advice. Most everyday foods are fine in normal amounts — ask your doctor or dietitian about anything specific to your pregnancy.