Grains & cereals · Veg
Poha calories & nutrition
पोहा
Quick answer
Poha, 1 plate (≈50 g dry poha): about 177 kcal, 3.7 g protein, 38.4 g carbs and 0.6 g fat. Per 100 g (dry poha (rice flakes)): 354 kcal and 7.4 g protein.
Poha is a light, quick breakfast made from flattened rice. On its own it's mostly carbohydrate, so what you add to it shapes the meal.
Nutrition per serving
Choose a serving size. Values are for dry poha (rice flakes).
1 plate (≈50 g dry poha)
177kcal
3.7 g protein · 38.4 g carbs · 0.6 g fat
| Calories | 177 kcal |
|---|---|
| Protein | 3.7 g |
| Carbohydrates | 38.4 g |
| Fat | 0.6 g |
| Fibre | 1.7 g |
Nutrition per 100 g
For dry poha (rice flakes).
| Calories | 354 kcal |
|---|---|
| Protein | 7.4 g |
| Carbohydrates | 76.8 g |
| Fat | 1.1 g |
| Fibre | 3.5 g |
| Calcium | 9 mg |
| Iron | 4.5 mg |
Is poha good for your goals?
Weight loss
Poha fits a weight-loss diet in measured portions (1 plate (≈50 g dry poha): about 177 kcal). Total daily calories matter more than any single food.
Muscle building
Not a significant protein source (2.1 g per 100 kcal). Pair it with dal, paneer, eggs, curd or meat to reach your protein target.
- Values are for dry poha, before oil, peanuts and other additions.
- A tablespoon (≈10 g) of peanuts adds about 50 kcal; a teaspoon of oil adds about 45 kcal.
- Add peas, vegetables and a side of curd or sprouts to raise protein and fibre.
Poha vs suji
| Nutrient | Poha | Suji |
|---|---|---|
| Calories | 354 kcal | 334 kcal |
| Protein | 7.4 g | 11.4 g |
| Carbs | 76.8 g | 68.4 g |
| Fat | 1.1 g | 0.7 g |
| Fibre | 3.5 g | 9.7 g |
| Protein per 100 kcal | 2.1 g | 3.4 g |
Frequently asked questions
Answers calculated from IFCT 2017 values. Educational information only.
Poha, 1 plate (≈50 g dry poha): about 177 kcal, with 3.7 g protein, 38.4 g carbohydrate and 0.6 g fat.
Poha, 1 katori (≈30 g dry poha): about 106 kcal, with 2.2 g protein, 23 g carbohydrate and 0.3 g fat.
100 g of dry poha (rice flakes) has about 7.4 g protein and 354 kcal — roughly 2.1 g of protein per 100 kcal.
Poha fits a weight-loss diet in measured portions (1 plate (≈50 g dry poha): about 177 kcal). Total daily calories matter more than any single food.
Not a significant protein source (2.1 g per 100 kcal). Pair it with dal, paneer, eggs, curd or meat to reach your protein target.
Source & method
Values per 100 g are from the Indian Food Composition Tables 2017 (ICMR–National Institute of Nutrition, Hyderabad), food code A011 “Rice flakes”. Serving values are calculated from those figures; serving weights are typical household measures.
Last updated . Values vary with variety, brand and cooking. Not medical advice — nutrition disclaimer.
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