Poha Calories | 1 Plate, Per 100g, Protein & All Varieties

By Asfia Fatima, Chief Dietitian at Clearcals

TLDR

• 1 medium plate/bowl of poha (200g) = 273 kcal and 5.4g protein
• Per 100g cooked poha = 136 kcal, 2.7g protein, 21.8g carbs
• Poha is primarily a carbohydrate food with a low glycemic index (GI 43)
• Aloo poha = 315 kcal | Kanda/onion poha = 334 kcal | Mixed veg poha with peanuts = 327 kcal

Poha Calories — Master Table (All Serving Sizes)

1 medium plate or bowl of poha (200g) has 273 kcal. Here is how calories scale across serving sizes:

1 Plate Poha Calories

1 medium plate of poha (200g) has 273 kcal, 43.6g carbs, 5.4g protein, and 8.5g fat. A small plate (100g) has 136 kcal, and a large plate (300g) has 409 kcal.

Poha Calories Per 100g

Per 100g of cooked poha, there are 136 kcal, 2.7g protein, 21.8g carbohydrates, and 4.2g fat. Poha (flattened rice / avalakki / atukulu / aval) is a moderately calorie-dense, carbohydrate-rich breakfast food.

Note: Raw/dry poha per 100g has ~347 kcal and ~6–7g protein. The values above are for cooked (soaked/steamed) poha. Actual values vary based on oil, peanuts, vegetables, and other ingredients used.

Poha Calories by Gram — Complete Reference (50g to 500g)

Poha Protein Per 100g

Per 100g of cooked poha, there is 2.7g of protein — making poha a low-protein food. 1 medium plate (200g) provides only 5.4g of protein. Poha is not a significant protein source on its own.

To boost protein in your poha:

• Add peanuts (+7.3g protein per 28g serving)
• Add a boiled egg on the side (+6g protein)
• Mix in roasted chana or moong sprouts (+4–6g protein)
• Serve with curd (+8g protein per 100g curd)

Poha Carbs Per 100g

Per 100g of cooked poha, there are 21.8g of carbohydrates — making up 64% of poha's total calorie content. Poha is primarily a carbohydrate food made from flattened rice.

Poha Nutrition Facts Per 100g

Poha is a good source of iron, vitamin C, vitamin D, vitamin E, manganese, and magnesium. It also provides lutein, phosphorus, copper, and pantothenic acid.

Watch: How to Track Poha Calories on the Hint App

Poha Calories Depend on Ingredients and Preparation

The calorie count of poha varies significantly based on:

• Oil or ghee used for tempering — 1 tsp extra oil adds ~45 kcal
• Peanuts — +165 kcal per 28g added
• Potatoes (aloo) — +77 kcal per 100g added
• Sugar — some recipes add sugar for sweetness
• Type of poha — thin, medium, or thick flakes differ in density

A plain poha with minimal oil is ~136 kcal/100g. A rich aloo poha with peanuts can be 157–200 kcal/100g.

Use the Hint app's "Create Your Recipe" feature to calculate exact calories for your homemade poha based on exact ingredients and quantities.

Poha Varieties — Calorie Comparison

Aloo Poha Calories

One medium cup of methi aloo poha (200g) has 315 kcal, 9% protein, 59% carbohydrates, and 32% fat. Per 100g, aloo poha has 157 kcal.

Kanda Poha Calories (Onion Poha / Kanda Pohe)

One medium cup of kanda poha or onion poha (200g) has 334 kcal, 9% protein, 54% carbohydrates, and 37% fat. Per 100g, kanda poha has 167 kcal.

Mixed Vegetable Poha With Peanuts Calories

One medium cup of mixed vegetable poha with peanuts (200g) has 327 kcal, 9% protein, 62% carbohydrates, and 29% fat.

Poha Recipes — Calories Comparison

Poha Idli Calories

One small piece of poha idli (30g) has 65 kcal, 14% protein, 83% carbohydrates, and 3% fat.

Poha Dosa Calories

One medium piece of poha dosa (40g) has 106 kcal, 11% protein, 66% carbohydrates, and 23% fat.

Poha Upma Calories

One medium cup of poha upma (200g) has 201 kcal, 10% protein, 69% carbohydrates, and 21% fat.

Poha Cutlet Calories

One small piece of poha cutlet (30g) has 78 kcal, 9% protein, 37% carbohydrates, and 54% fat. Consume in moderation as it is high in fat.

Poha Aloo Tikki Calories

One small piece of aloo poha tikki (30g) has 99 kcal, 8% protein, 42% carbohydrates, and 50% fat. Eat in moderation — high in calories and trans fat.

Is Poha a Carb or Protein?

Poha is primarily a carbohydrate food. Made from flattened rice, 64% of its calories come from carbohydrates and only 8% from protein. Per 100g cooked poha: 21.8g carbs vs 2.7g protein.

To improve the protein content of your poha:

• Add peanuts, roasted chana, or sprouts
• Serve with curd or a boiled egg on the side
• Use the Hint app's "Create Your Recipe" feature to check exact macros

Can I Eat Poha Every Day?

Yes, poha can be eaten daily as part of a balanced diet. It's light, easy to digest, and low in fat when cooked with minimal oil. For daily consumption, use less oil, skip fried peanuts, and add vegetables to increase fiber and micronutrients.

Is Poha Healthy?

Yes. Poha is a healthy breakfast option — it is low in calories (136 kcal/100g), rich in iron and B vitamins, gluten-free, easy to digest, and has a low glycemic index of 43. It provides vitamins C, D, and E, along with iron, magnesium, phosphorus, and manganese.

Is Poha Good for Weight Loss?

Yes. Poha's low calorie density and low GI (43) make it a good option for weight loss when cooked with minimal oil. Adding vegetables increases fiber and satiety without significantly adding calories. Avoid frying peanuts or adding excess oil, ghee, or sugar.

Poha Glycemic Index

Poha has a glycemic index (GI) of 43, which is classified as low. A low GI means poha causes a slow, gradual rise in blood sugar — making it suitable for people managing blood sugar levels or those on weight management diets.

Is Poha Good for Diabetes?

Yes. Poha's low glycemic index (GI 43) means it releases glucose gradually into the bloodstream. This helps manage blood sugar levels and avoid post-meal spikes. Pair with protein (curd, eggs, sprouts) to further slow glucose absorption.

Does Poha Cause Gas?

Poha is generally easy to digest and does not typically cause gas. Some individuals may experience bloating if poha is consumed in large quantities or combined with certain ingredients like onions or peas. If digestive issues persist, track your meals with the Hint app to identify the culprit.

Does Poha Increase Weight?

Poha can contribute to weight gain if consumed in large quantities, but when eaten in moderation (200g serving = 273 kcal) with minimal oil as part of a balanced diet, it supports weight management rather than weight gain.

Flattened Rice Calories (Avalakki / Atukulu / Aval / Chuda / Chura)

Poha is known by many regional names across India — all referring to the same flattened rice ingredient:

The calorie content is the same regardless of region — it is the same ingredient.

Poha vs Rice Calories

Poha has a lower GI and is quicker to prepare than white rice. However, brown rice offers more fiber and is more filling gram for gram.

Is Poha Good for Blood Pressure?

Yes. Poha is a good source of potassium and is low in sodium, both of which are beneficial for normalizing blood pressure levels.

Is Poha Gluten-Free?

Yes, poha is naturally gluten-free, making it a safe choice for individuals with celiac disease or gluten sensitivity.

Is Poha Good for PCOS?

Poha has a low glycemic index and can be made higher in fiber by adding vegetables. Women with PCOS who are insulin-resistant can benefit from poha's low-GI profile — especially when prepared with minimal oil and plenty of vegetables.

Is Poha Good for the Thyroid?

Poha is low in cholesterol and calories and provides fiber, vitamins, and healthy fats. Including selenium-rich and fiber-rich poha varieties in your diet may support thyroid function as part of a balanced diet.

Is Poha Good for Immunity?

Yes. Poha provides iron, vitamin C, vitamin D, vitamin E, magnesium, copper, and manganese — all of which play essential roles in immune function. Poha also has probiotic properties from the fermentation of rice flakes.

Is Poha Good for Muscle Gain?

Poha alone is not a high-protein food. For muscle gain, pair poha with protein-rich foods such as eggs, paneer, curd, or sprouts. Check the recipes section on the Hint app for high-protein Indian meal ideas.

Disadvantages of Eating Poha

Poha is low in protein (2.7g per 100g), so it should always be paired with protein-rich foods for a balanced meal. Commercially prepared poha may be high in sodium and oil. Avoid adding excess ghee, sugar, or fried peanuts if managing calories.

Track Poha Calories with the Hint App

Use the Hint app to log your exact poha preparation with the "Create Your Recipe" feature. Adjust ingredient quantities and get personalized calorie and nutrition breakdowns for homemade recipes.

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About the Author

Asfia Fatima is the Chief Dietitian at Clearcals, with a Master's Degree in Dietetics and Clinical Nutrition and over a decade of experience in clinical nutrition and lifestyle management.

She specializes in evidence-based diet planning for weight loss, diabetes, and metabolic health.

At Clearcals, she leads the nutrition strategy behind the Hint app, helping users achieve their goals with science-backed guidance.

🔗 Connect with Asfia on LinkedIn