Raw Poha (Flattened Rice) calories
प्रति वाटी, प्रति 100 g नाही
The short answer
एक वाटी, वजन केलेली
210kcal 1 katori raw — taken as 60 g — has about 210 calories, with 3.9 g protein, 46.2 g carbohydrate and 0.7 g fat. Two come to 420 kcal, three to 630 kcal.
Per 100 g, raw poha (flattened rice) carries 350 kcal आणि 6.5 g protein.
स्रोत·ICMR–NIN dietary guidance for Indians + weighed portions·1 katori raw entered at 60 g·पुनरावलोकन जुलै 2026
Serving assumed: 1 katori raw ≈ 60 g — dry flattened rice before cooking. Change the portion and every number below changes with it.
स्रोत·ICMR–NIN dietary guidance for Indians + weighed portions·1 katori raw entered at 60 g·पुनरावलोकन जुलै 2026
From a table row to one katori
- Read the per-100 g row for raw poha (flattened rice) 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 350 kcal आणि 6.5 g protein per 100 g.
- Weigh what is actually served. This site enters 1 katori raw at 60 g (dry flattened rice before cooking). 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: 350 × 60 ÷ 100 = 210 kcal per katori. Nothing is rounded up, adjusted or smoothed — two katori are exactly twice one.
- 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 katori = per 100 g × serving grams ÷ 100 Raw Poha (Flattene = 350 kcal × 60 g ÷ 100 = 210 kcal energy check = 4P + 4C + 9F ±15% (±20% if fibre ≥ 6 g)
Raw Poha (Flattened Rice), entered by the portion
स्वयंपाकघरातील हिशेब: एक वाटी 60 g, मग दोन, मग तीन. प्रत्येक ओळ ही वरच्या ओळीचा गुणाकार आहे — काहीही वरच्या अंकावर नेलेले नाही किंवा गुपचूप बदललेले नाही.
| Portion | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 katori | 60 g | 210 kcal | 3.9 g | 46.2 g | 0.7 g | 1.5 g |
| 2 katori | 120 g | 420 kcal | 7.8 g | 92.4 g | 1.4 g | 3.0 g |
| 3 katori | 180 g | 630 kcal | 11.7 g | 138.6 g | 2.2 g | 4.5 g |
स्रोत·ICMR–NIN dietary guidance for Indians + weighed portions·1 katori raw entered at 60 g·पुनरावलोकन जुलै 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.
The 100 g column, kept for the record
Because every other site quotes it, and because you should be able to check our arithmetic against theirs.
| Nutrient | Per 100 g | Per 1 katori raw (60 g) |
|---|---|---|
| Energy | 350 kcal | 210 kcal |
| Protein | 6.5 g | 3.9 g |
| Carbohydrate (available) | 77.0 g | 46.2 g |
| Fat | 1.2 g | 0.7 g |
| Dietary fibre | 2.5 g | 1.5 g |
स्रोत·IFCT 2017 + published recipe weights·पुनरावलोकन जुलै 2026
What it takes to burn off 1 katori raw of raw poha (flattened rice)
Minutes of activity for a 70 kg adult to spend 210 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.
स्रोत·2024 Adult Compendium of Physical Activities·MET × 3.5 × 70 kg ÷ 200·पुनरावलोकन जुलै 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.
Where raw poha (flattened rice) sits in an Indian plate
Among the 20 basics, nuts & fruit entries on this site, raw poha (flattened rice) ranks 10th for protein (6.5 g per 100 g) and 9th for energy density (350 kcal per 100 g). The protein leader in the group is peanuts at 25.0 g.
Protein supplies only 7% of its energy, so treat it as an energy food rather than a protein food. Fibre is moderate at 2.5 g per 100 g.
A realistic day matters more than any single dish. If you are building a meal, the thali builder adds several foods and their real servings together in one total.
प्रश्न
How many calories are in 1 katori raw?
About 210 kcal for 1 katori raw, taken as 60 g (dry flattened rice before cooking). Two come to roughly 420 kcal and three to 630 kcal. Per 100 g, raw poha (flattened rice) carries 350 kcal.
How much protein is in raw poha (flattened rice)?
6.5 g per 100 g, which works out to 3.9 g in 1 katori raw. That is 7% of the energy in this food, and ranks 10th of 20 in the basics, nuts & fruit group on this site.
Is raw poha (flattened rice) good for weight loss?
At 350 kcal per 100 g it is energy-dense, so the portion decides everything. Protein is low, so eat it alongside a protein source rather than on its own. No single food makes or breaks a diet; the total for the day does.
Why does this differ from other calorie sites?
Two reasons. First, most sites publish a per-100 g figure from a US database and leave you to guess what a roti or a katori weighs; this page states the serving weight up front. Second, home-cooked Indian food varies enormously with oil and ghee — the figures here assume dry flattened rice before cooking. A restaurant version can be 30 to 60% higher.
Similar foods
Four more from basics, nuts & fruit, and three from elsewhere with a similar energy density.
Where this number comes from
Verified against the source table. Carbohydrate is available carbohydrate — dietary fibre excluded and listed separately.
स्रोत ओळ: IFCT 2017 A011, Rice flakes.
Every food on this site carries this label. What each one means, and how many foods sit behind each, is set out on the method page.
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.
स्रोत·IFCT 2017 + published recipe weights·पुनरावलोकन जुलै 2026
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