Calories by quantity and serving size
| Amount | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 plate (about 140 g) | 140 g | 260 kcal | 4 g | 43.5 g | 7.5 g |
| 2 x plate (about 140 g) | 280 g | 520 kcal | 8 g | 87.5 g | 14.5 g |
| 3 x plate (about 140 g) | 420 g | 780 kcal | 12 g | 131 g | 22 g |
| 1 large plate (about 200 g) | 200 g | 370 kcal | 5.5 g | 62.5 g | 10.5 g |
| 100 g | 100 g | 185 kcal | 3 g | 31 g | 5.5 g |
How cooking and toppings change the calories
| Version | Calories | Protein | Fat |
|---|---|---|---|
| 1 plate (about 140 g) (as above) | 260 kcal | 4 g | 7.5 g |
| 1 plate poha with 1 tbsp peanuts (10 g) | 315 kcal | 6.5 g | 12.5 g |
| 1 plate batata poha (50 g potato and 1 tbsp peanuts added) | 360 kcal | 7.5 g | 12.5 g |
| 1 plate poha cooked with 1 extra tsp oil | 300 kcal | 4 g | 12 g |
Nutrition facts for 1 plate (about 140 g)
| Nutrient | 1 plate (about 140 g) | Per 100 g |
|---|---|---|
| Calories | 260 kcal | 185 kcal |
| Protein | 4 g | 3 g |
| Carbohydrates | 43.5 g | 31 g |
| Fat | 7.5 g | 5.5 g |
| Fibre | 1.5 g | 1 g |
| Sugars | 2 g | 1.5 g |
| Sodium | 4 mg | 3 mg |
| Potassium | 116 mg | 83 mg |
| Calcium | 23 mg | 17 mg |
| Iron | 0.5 mg | 0.3 mg |
Is poha good for weight loss?
Yes, poha can be a good weight loss breakfast. A plate is a moderate 260 kcal, it is quick to make at home, and you control the oil. It is mostly carbs, though, with only 4 g of protein a plate, so on its own it may not keep you full until lunch.
Add protein and volume: a tablespoon of peanuts, a handful of sprouts or peas, or a side of curd or boiled eggs. Keep the oil to a tablespoon for 100 g of dry poha, and go easy on sev and extra sugar on top. If you have diabetes, ask your doctor or a registered dietitian how much poha suits you.
Tips to keep poha lighter
- Weigh the dry poha once. The calories follow the dry poha and the oil. 50 g of dry poha makes one plate here.
- Measure the oil. One extra teaspoon takes a plate to about 300 kcal.
- Sev and namkeen add up. Indori poha is often topped with sev, which is fried, so log it separately.
- Add vegetables. Peas, carrot and capsicum bulk it up for few calories. Not sure about your portion? Snap it with the photo calorie calculator or read how to count calories in Indian food.
1 plate poha me kitni calorie hoti hai? Ghar ke kanda poha ki ek plate (140 g) mein lagbhag 260 kcal hoti hai. Moongphali daalne se yeh 315 kcal tak ho jaati hai.
Poha compared
| Food (per 100 g) | Calories | Protein | What to know |
|---|---|---|---|
| Poha | 185 kcal | 3 g | - |
| Upma | 125 kcal | 3.5 g | Upma holds more water, so it has fewer calories per 100 g; per plate the two are similar if the oil is similar. |
| Idli | 145 kcal | 5 g | Idli is steamed with no oil, so it has less fat; poha gets most of its fat from the tempering. |
How we calculated these numbers
Calculated from a standard home recipe (2 plates of kanda poha, 280 g cooked) using USDA FoodData Central values for each ingredient.
Standard recipe (2 plates of kanda poha): 100 g of thick poha is rinsed in a sieve and drained, then tossed into a tempering of 1 tbsp (14 g) of oil, mustard seeds, curry leaves, green chilli, turmeric and 80 g of onion, and finished with lemon juice and coriander. Rinsed poha soaks up water; we assume it roughly doubles in weight (poha is sold at about 10% moisture) and take the cooked poha as 280 g, enough for 2 plates of 140 g, each made from 50 g of dry poha. The calories per plate depend on the dry poha, oil and onion, not on that water assumption. USDA has no entry for flattened rice, so we use raw white rice: IFCT 2017 lists rice flakes and raw milled rice within 1% of each other in energy (1,480 and 1,491 kJ per 100 g) with similar protein, so the swap barely moves the result, although rice flakes have a little more fibre (3.5 g against 2.8 g per 100 g). Spices, lemon and salt are left out. Peanuts and potato are not in the base recipe and are shown as variants; some Maharashtrian homes also add a teaspoon of sugar.
- Thick poha, dry (USDA raw white rice as the stand-in): 100 g
- Oil, 1 tbsp: 14 g
- Onion, 1 small to medium: 80 g
Calories are rounded to the nearest 5 kcal and macros to the nearest 0.5 g. Home cooking varies, mostly in portion size and oil, so treat these as good estimates rather than exact values. The text on this page was drafted with AI assistance and checked by the Calo AI Team; every number is calculated from the data above. Read more in how we calculate.