Breakfast

Calories in 2 plates

The short answer

2 plates, weighed

560kcal 2 plates — 320 g in total — comes to about 560 calories, with 9.6 g protein, 80.3 g carbohydrate and 22.1 g fat.

Protein 9.6 g · 6.9% of energy Carbs 80.3 g · 57.5% of energy Fat 22.1 g · 35.6% of energy

SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·1 plate entered at 160 g·REVIEWED JUL 2026

Serving assumed: 1 plate ≈ 160 g — with peanuts, onion and about 1 tablespoon of oil per plate. Change the portion and every number below changes with it.

ഒരു പട്ടികയിലെ വരിയിൽ നിന്ന് ഒരു പ്ലേറ്റിലേക്ക്

Read the per-100 g row for poha out of the Indian Food Composition Tables 2017 — analysed on Indian samples, so Indian wheat and Indian milk are not swapped for American ones. It gives 175 kcal and 3.0 g protein per 100 g.
Weigh what is actually served. This site enters 1 plate at 160 g (with peanuts, onion and about 1 tablespoon of oil per plate). That weight is the number other calorie sites decline to state, and it is where their answers stop being answers.
Multiply, linearly, and print the working: 175 × 160 ÷ 100 = 280 kcal ഒരു പ്ലേറ്റിന്. ഒന്നും കൂട്ടി റൗണ്ട് ചെയ്യുകയോ ക്രമീകരിക്കുകയോ മിനുക്കുകയോ ചെയ്തിട്ടില്ല — രണ്ട് പ്ലേറ്റ് എന്നാൽ ഒരു പ്ലേറ്റിന്റെ കൃത്യം ഇരട്ടിയാണ്.
Reconcile the energy against its own macronutrients with Atwater factors on every build. A row more than 15% away from 4P + 4C + 9F (20% above 6 g of fibre) stops the build rather than shipping.

per plate   =  per 100 g  ×  serving grams ÷ 100
Poha               =    175 kcal ×  160 g ÷ 100  =  280 kcal
energy check       =  4P + 4C + 9F  ±15%  (±20% if fibre ≥ 6 g)

The full method, and where it is weakest →

Poha, entered by the portion

The same ledger as the main entry, with 2 plates standing on the 2nd line.

Kitchen ledger — poha by the plate, one plate entered at 160 g. IFCT 2017 · JUL 2026
Portion	Grams	Calories	Protein	Carbs	Fat	Fibre
1 plate	160 g	280 kcal	4.8 g	40.2 g	11.0 g	2.1 g
2 plates	320 g	560 kcal	9.6 g	80.3 g	22.1 g	4.2 g
3 plates	480 g	840 kcal	14.4 g	120.5 g	33.1 g	6.2 g

SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·1 plate entered at 160 g·REVIEWED JUL 2026

Kept in kilocalories — the "calories" printed on a packet. Carbohydrate is available carbohydrate. Fibre is entered on its own line and is counted in neither the carbohydrate column nor the energy figure.

What it takes to burn off 2 plates

Minutes of activity for a 70 kg adult to spend 560 kcal, using MET values from the 2024 Adult Compendium of Physical Activities. This is a scale check, not a licence — appetite rises with activity and the two do not cancel neatly.

131 min

Walking · easy pace, 4 km/h

106 min

Brisk walking · 5.6 km/h

61 min

Cycling · moderate, 19 km/h

47 min

Running · 8 km/h

SOURCE·2024 Adult Compendium of Physical Activities·MET × 3.5 × 70 kg ÷ 200·REVIEWED JUL 2026

Calculated as MET × 3.5 × 70 kg ÷ 200 kcal per minute. Full working on the method page, and the whole activity dataset at BurnLab.

Other quantities

1 plate280 kcal · 160 g 3 plates840 kcal · 480 g Build a full thaliAdd several foods into one total

Questions

How many calories are in 2 plates?

About 560 kcal, taking one plate as 160 g (with peanuts, onion and about 1 tablespoon of oil per plate). That is 9.6 g protein, 80.3 g carbohydrate and 22.1 g fat across 320 g of food.

Is 2 plates too much?

It depends entirely on the rest of the day. 560 kcal is roughly 28% of a 2,000 kcal day and 35% of a 1,600 kcal day. The honest answer is that 2 plates rarely makes a meal on its own — what goes with it usually decides the total.

How long does it take to burn off 2 plates?

Roughly 131 minutes of easy walking, 106 minutes of brisk walking or 47 minutes of running for a 70 kg adult. Useful for scale — not a licence, since appetite rises with activity.

Nutrient values are averages for the stated preparation, based on the Indian Food Composition Tables 2017 (ICMR–NIN) and standard recipe analysis. Energy is reconciled against the macronutrients with Atwater factors on every build. General information only — not medical or nutrition advice. Home-cooked Indian food varies enormously with oil, ghee and portion size; every value here is an average for a stated serving, with the assumption shown.

SOURCE·IFCT 2017 + published recipe weights·REVIEWED JUL 2026

The people behind these sites

Follow the build

This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.

Amit Sharma @amitsharmaofficial Instagram

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