Rice flakes (Chiwda/Aval)
Also called: poha, aval, rice flakes, chiwda, chivda, aval poha, poha flakes, poha aval, chaudha, chivda (rice flakes)
Chiwda, or aval poha, is that soft, comforting breakfast many of us have grown up with in Indian homes. Made with rice flakes and milk, it’s quick, light, and often the kind of thing you see in a rushed tiffin breakfast or a simple mom-made morning plate with a little sugar for sweetness.
Per 1 bowl (60g)
Nutrition Facts
| Nutrient | Per bowl (60g) | Per 100g |
|---|---|---|
| Calories | 67.4 kcal | 112.4 kcal |
| Protein | 2.2g | 3.6g |
| Carbohydrates | 9.4g | 15.6g |
| Fat | 2.4g | 4g |
| Fiber | 0.2g | 0.4g |
| Sugar | 4.4g | 7.3g |
| Micronutrients (per 100g) | ||
| Sodium | 22.4 mg | |
| Calcium | 103.15 mg | |
| Iron | 0.62 mg | |
| Vitamin C | 4.82 mg | |
| Folate | 19.41 µg | |
What Goes Into It
Per serving (1 bowl)
gastroenterology Gut Health Insight
Aval is easy on the stomach because rice flakes are light and already partially processed, so they digest faster than heavier breakfasts. But this version with milk and sugar is low in fiber, so it won’t keep your gut busy for long — the 0.2g fiber per serving is quite low. Milk adds calcium and some protein, but if you’re sensitive to dairy, it may cause bloating or heaviness; a practical fix is to add chopped banana, a few soaked nuts, or some grated apple to bring in more fiber and make it gentler and more filling.
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download Get Shellel FreeNutrition data sourced from ICMR-NIN Indian Food Composition Tables. Values are approximate and may vary with preparation method.