Raw Poha (Flattened Rice) calories
per katori, not per 100 g
210 kcal 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 and 6.5 g protein.
Serving assumed: 1 katori raw ≈ 60 g — dry flattened rice before cooking. Change the portion and every number below changes with it.
Raw Poha (Flattened Rice) calories by portion
The whole point of this site: an Indian portion, not a laboratory 100 g. Everything below scales linearly from the 60 g serving.
| 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 |
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 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 |
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.
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 11th 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.
Questions
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.
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.