Poha calories
per plate, not per 100 g
304 kcal 1 plate — taken as 160 g — has about 304 calories, with 8.0 g protein, 35.2 g carbohydrate and 14.4 g fat. Two come to 608 kcal, three to 912 kcal.
Per 100 g, poha carries 190 kcal and 5.0 g protein.
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.
Poha calories by portion
The whole point of this site: an Indian portion, not a laboratory 100 g. Everything below scales linearly from the 160 g serving.
| Portion | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 plate | 160 g | 304 kcal | 8.0 g | 35.2 g | 14.4 g | 5.6 g |
| 2 plates | 320 g | 608 kcal | 16.0 g | 70.4 g | 28.8 g | 11.2 g |
| 3 plates | 480 g | 912 kcal | 24.0 g | 105.6 g | 43.2 g | 16.8 g |
Figures in kilocalories — the "calories" on a food label. Carbohydrate is available carbohydrate; fibre is listed separately and is included in neither the carbohydrate column nor the energy figure.
Full nutrition per 100 g
| Nutrient | Per 100 g | Per 1 plate (160 g) |
|---|---|---|
| Energy | 190 kcal | 304 kcal |
| Protein | 5.0 g | 8.0 g |
| Carbohydrate (available) | 22.0 g | 35.2 g |
| Fat | 9.0 g | 14.4 g |
| Dietary fibre | 3.5 g | 5.6 g |
What it takes to burn off 1 plate of poha
Minutes of activity for a 70 kg adult to spend 304 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.
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 6th for protein (5.0 g per 100 g) and 5th for energy density (190 kcal per 100 g). The protein leader in the group is moong dal chilla at 8.5 g.
Protein supplies only 11% of its energy, so treat it as an energy food rather than a protein food. Fibre is moderate at 3.5 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.
Questions
How many calories are in 1 plate?
About 304 kcal for 1 plate, taken as 160 g (with peanuts, onion and about 1 tablespoon of oil per plate). Two come to roughly 608 kcal and three to 912 kcal. Per 100 g, poha carries 190 kcal.
How much protein is in poha?
5.0 g per 100 g, which works out to 8.0 g in 1 plate. That is 11% of the energy in this food, and ranks 6th of 14 in the breakfast group on this site.
Is poha good for weight loss?
At 190 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.
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.