Poha vs Idli
Both sides computed from the same table, at the serving each is actually eaten in.
ಚುಟುಕು ಉತ್ತರ
Which one is heavier
Per 100 g, poha is heavier — 175 kcal against 138 kcal for idli, about 27% more. Per real serving the picture changes: 1 plate of poha is 280 kcal, while 1 medium idli of idli is 55 kcal, because the portions are not the same size. On protein, idli wins with 4.6 g per 100 g.
ಮೂಲ.ಭಾರತೀಯರಿಗಾಗಿ ICMR–NIN ಆಹಾರ ಮಾರ್ಗಸೂಚಿ + ತೂಕ ಮಾಡಿದ ಪ್ರಮಾಣಗಳು.1 plate entered at 160 g.ಪರಿಶೀಲನೆ ಜುಲೈ 2026
Side by side
| Poha | Idli | |
|---|---|---|
| Serving assumed | 1 plate · 160 g | 1 medium idli · 40 g |
| Calories per serving | 280 | 55 |
| Calories per 100 g | 175 | 138 |
| Protein per 100 g | 3.0 g | 4.6 g |
| Carbs per 100 g | 25.1 g | 28.2 g |
| Fat per 100 g | 6.9 g | 0.3 g |
| Fibre per 100 g | 1.3 g | 2.3 g |
| Walking to burn one serving | 65 ನಿಮಿ | 13 ನಿಮಿ |
ಮೂಲ.IFCT 2017 + ಪ್ರಕಟಿತ ಪಾಕವಿಧಾನದ ತೂಕಗಳು.ಪರಿಶೀಲನೆ ಜುಲೈ 2026
How two dishes are made comparable
- Both columns start from the same source — the per-100 g rows for poha and idli in the ಭಾರತೀಯ ಆಹಾರ ಸಂಯೋಜನೆ ಕೋಷ್ಟಕಗಳು 2017. Neither side is taken from a different database to win an argument.
- Each dish keeps its own serving weight: 1 plate at 160 g, 1 medium idli at 40 g. Forcing both onto a shared 100 g is what makes most food comparisons useless.
- Both rows are then scaled the same way and printed side by side, so the per-gram ranking and the per-plate ranking can visibly disagree — which, on Indian food, they routinely do.
Poha 175 kcal/100 g × 160 g ÷ 100 = 280 kcal Idli 138 kcal/100 g × 40 g ÷ 100 = 55 kcal
How to read this
Per-100 g comparisons flatter whatever is eaten in small portions. Poha is denser per gram, but people do not eat by the gram — poha arrives as 1 plate and idli as 1 medium idli, and that is where the real difference shows up.
Idli carries more protein, which matters more than the calorie gap if you are trying to stay full. Both figures assume home cooking with a measured amount of oil; a restaurant plate of either can run 30 to 60% higher.
ಪ್ರಶ್ನೆಗಳು
Which has more calories, poha or idli?
Per 100 g, poha is heavier — 175 kcal against 138 kcal for idli, about 27% more. Per real serving the picture changes: 1 plate of poha is 280 kcal, while 1 medium idli of idli is 55 kcal, because the portions are not the same size. On protein, idli wins with 4.6 g per 100 g.
Which has more protein, poha or idli?
Idli — 4.6 g per 100 g against 3.0 g. Per real serving that becomes 1.8 g in 1 medium idli against 4.8 g in 1 plate.
Why do the two comparisons disagree?
Because a per-100 g comparison flatters whatever is eaten in small portions. 1 plate of poha weighs 160 g and 1 medium idli of idli weighs 40 g, so the per-gram ranking and the per-plate ranking are answering different questions. The serving row is the one that decides what you ate.
ಪೋಷಕಾಂಶ ಮೌಲ್ಯಗಳು ಹೇಳಲಾದ ತಯಾರಿಕೆಗೆ ಸರಾಸರಿಗಳು, ಇವು ಇದನ್ನು ಆಧರಿಸಿವೆ: ಭಾರತೀಯ ಆಹಾರ ಸಂಯೋಜನೆ ಕೋಷ್ಟಕಗಳು 2017 (ICMR–NIN) ಮತ್ತು ಪ್ರಮಾಣಿತ ಪಾಕವಿಧಾನ ವಿಶ್ಲೇಷಣೆ. ಪ್ರತಿ ಬಿಲ್ಡ್ನಲ್ಲೂ ಶಕ್ತಿಯನ್ನು ಅಟ್ವಾಟರ್ ಅಂಶಗಳ ಮೂಲಕ ಮ್ಯಾಕ್ರೋಪೋಷಕಾಂಶಗಳೊಂದಿಗೆ ಹೊಂದಿಸಿ ನೋಡಲಾಗುತ್ತದೆ. ಸಾಮಾನ್ಯ ಮಾಹಿತಿ ಮಾತ್ರ — ವೈದ್ಯಕೀಯ ಅಥವಾ ಪೌಷ್ಟಿಕಾಂಶ ಸಲಹೆಯಲ್ಲ. ಮನೆಯಲ್ಲಿ ಮಾಡಿದ ಭಾರತೀಯ ಆಹಾರ ಎಣ್ಣೆ, ತುಪ್ಪ ಮತ್ತು ಬಡಿಸುವ ಪ್ರಮಾಣಕ್ಕೆ ತಕ್ಕಂತೆ ವಿಪರೀತವಾಗಿ ಬದಲಾಗುತ್ತದೆ; ಇಲ್ಲಿನ ಪ್ರತಿ ಮೌಲ್ಯವೂ ಹೇಳಲಾದ ಒಂದು ಬಡಿಸುವಿಕೆಗೆ ಸರಾಸರಿ, ಜೊತೆಗೆ ಬಳಸಿದ ಊಹೆಯನ್ನೂ ತೋರಿಸಲಾಗಿದೆ.
ಮೂಲ.IFCT 2017 + ಪ್ರಕಟಿತ ಪಾಕವಿಧಾನದ ತೂಕಗಳು.ಪರಿಶೀಲನೆ ಜುಲೈ 2026
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