Calories in 2 plates
608 kcal 2 plates — 320 g in total — comes to about 608 calories, with 16.0 g protein, 70.4 g carbohydrate and 28.8 g fat.
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, portion by portion
| 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.
What it takes to burn off 2 plates
Minutes of activity for a 70 kg adult to spend 608 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.
Questions
How many calories are in 2 plates?
About 608 kcal, taking one plate as 160 g (with peanuts, onion and about 1 tablespoon of oil per plate). That is 16.0 g protein, 70.4 g carbohydrate and 28.8 g fat across 320 g of food.
Is 2 plates too much?
It depends entirely on the rest of the day. 608 kcal is roughly 30% of a 2,000 kcal day and 38% 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 142 minutes of easy walking, 115 minutes of brisk walking or 51 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.