Poha calories
per plate, not per 100 g
The short answer
One plate, weighed
280kcal 1 plate — taken as 160 g — has about 280 calories, with 4.8 g protein, 40.2 g carbohydrate and 11.0 g fat. Two come to 560 kcal, three to 840 kcal.
Per 100 g, poha carries 175 kcal ਅਤੇ 3.0 g protein.
ਸਰੋਤ·ICMR–NIN dietary guidance for Indians + weighed portions·1 plate entered at 160 g·ਸਮੀਖਿਆ ਜੁਲਾਈ 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.
ਸਰੋਤ·ICMR–NIN dietary guidance for Indians + weighed portions·1 plate entered at 160 g·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
ਸਾਰਣੀ ਦੀ ਇੱਕ ਕਤਾਰ ਤੋਂ ਇੱਕ ਪਲੇਟ ਤੱਕ
- 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 ਅਤੇ 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 ਪ੍ਰਤੀ ਪਲੇਟ। ਕੁਝ ਵੀ ਵਧਾ ਕੇ, ਬਦਲ ਕੇ ਜਾਂ ਗੋਲ ਕਰਕੇ ਨਹੀਂ ਦੱਸਿਆ ਗਿਆ — ਦੋ ਪਲੇਟਾਂ ਬਿਲਕੁਲ ਇੱਕ ਪਲੇਟ ਤੋਂ ਦੁੱਗਣੀਆਂ ਹਨ।
- 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)
Poha, entered by the portion
The kitchen ledger: one plate at 160 g, then two, then three. Every row is the row above multiplied — nothing is rounded up or quietly adjusted.
| Portion | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 ਪਲੇਟ | 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 |
ਸਰੋਤ·ICMR–NIN dietary guidance for Indians + weighed portions·1 plate entered at 160 g·ਸਮੀਖਿਆ ਜੁਲਾਈ 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 plate (160 g) |
|---|---|---|
| Energy | 175 kcal | 280 kcal |
| Protein | 3.0 g | 4.8 g |
| Carbohydrate (available) | 25.1 g | 40.2 g |
| Fat | 6.9 g | 11.0 g |
| Dietary fibre | 1.3 g | 2.1 g |
ਸਰੋਤ·IFCT 2017 + published recipe weights·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
What it takes to burn off 1 plate of poha
Minutes of activity for a 70 kg adult to spend 280 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.
ਸਰੋਤ·2024 Adult Compendium of Physical Activities·MET × 3.5 × 70 kg ÷ 200·ਸਮੀਖਿਆ ਜੁਲਾਈ 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 poha sits in an Indian plate
Among the 14 breakfast entries on this site, poha ranks 12th for protein (3.0 g per 100 g) and 6th for energy density (175 kcal per 100 g). The protein leader in the group is moong dal chilla at 8.5 g.
Protein supplies only 7% of its energy, so treat it as an energy food rather than a protein food. There is very little fibre here — 1.3 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.
ਸਵਾਲ
How many calories are in 1 plate?
About 280 kcal for 1 plate, taken as 160 g (with peanuts, onion and about 1 tablespoon of oil per plate). Two come to roughly 560 kcal and three to 840 kcal. Per 100 g, poha carries 175 kcal.
How much protein is in poha?
3.0 g per 100 g, which works out to 4.8 g in 1 plate. That is 7% of the energy in this food, and ranks 12th of 14 in the breakfast group on this site.
Is poha good for weight loss?
At 175 kcal per 100 g it is mid-range — it fits a deficit if the portion is measured rather than eyeballed. 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 with peanuts, onion and about 1 tablespoon of oil per plate. A restaurant version can be 30 to 60% higher.
Similar foods
Four more from breakfast, and three from elsewhere with a similar energy density.
Where this number comes from
Recipe analysis from sourced ingredients. Carbohydrate is available carbohydrate — dietary fibre excluded and listed separately.
Recipe and finished weight: 45 g raw poha soaked, with 30 g boiled potato and 6 g peanuts, tempered in about 8 g of oil. Finished weight 160 g, one plate.
Confidence in the quantities: medium. There is a real assumption here about how much of something went in, but it sits inside a narrow normal range.
ਸਰੋਤ ਕਤਾਰ: IFCT 2017 A011, Rice flakes; IFCT 2017 F006, Potato, brown skin, big (Solanum tuberosum), boiled; IFCT 2017 H012, Ground nut. Energy on this row is the Atwater sum of the ingredients above, not an independent measurement, so it reconciles by construction — that is a property of the method and not evidence that the quantities are right. The ingredient weights are this site's assumption; the table rows behind each ingredient are not. Cooking fat is the largest single assumption here and is stated in the recipe rather than buried in the total. The protein and fibre on this row fall sharply against the hand-entered figures they replace, and a mass check is why: a 160 g plate at the old 5 g of protein per 100 g would have needed about 123 g of raw poha inside it, which does not fit in the plate.
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.
ਸਰੋਤ·IFCT 2017 + published recipe weights·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
The people behind these sites
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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.
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