Poha Calories, Nutrition Facts & Health Benefits

May 25, 2022
Poha Calories, Nutrition Facts & Health Benefits

TLDR

  • There are 273 Calories in one medium cup of poha.
  • Calories in poha depend on serving size and recipe.
  • Poha is a good source of dietary fiber, protein, and various micronutrients.
  • Patients with chronic conditions can benefit from poha.

How Many Calories Are In One Cup Poha?

There are 273 kcals in one medium cup of poha. The calories in a poha depend on its serving size or quantity in grams. Here is a table of how calories increase with quantity.

Poha Quantity (in grams)Calories (kcal)
Small cup (100 grams)136
Medium cup (200 grams)273
Large cup (300 grams)409

Poha Nutrition Facts

Poha is a good source of dietary fiber protein, iron, lutein, phosphorus, magnesium, copper, pantothenic acid and an excellent source of vitamin C, vitamin D, manganese and vitamin E. It contains 64% carbohydrates, 8% protein, and 28% of fat. Download the Hint app to track your calories and nutrients from Poha. Also, using the Hint app you can check out the recipe ingredients and instructions for Poha which has 273 kcal per medium cup.

Is Poha good for weight loss?

Poha is low in calories. It has 64% of carbohydrates present in it, along with 27% of fat— such a combination makes the thing a good fit to be consumed for weight loss. It can be made healthier by adding vegetables to increase the fiber content, thus enhancing the weight loss process. However, several lifestyle changes can help with weight loss. We recommend reading the article "How to lose weight?” to learn more about healthy weight loss.

Is Poha good for diabetes?

Poha is rich in fiber and has a low Glycemic Index which helps regulate your blood sugar levels without causing any sudden spikes.

Is Poha good for blood pressure?

Rice flakes are a good source of potassium which is beneficial for hypertension. Also, it has low sodium content, which actively helps in normalizing blood pressure levels.

Is Poha good for PCOS?

Women suffering from PCOS are insulin resistant. Hence, they should follow a diabetic diet. Their diet should be rich in fiber and low in carbs. Poha is a healthy breakfast option. And it can be made healthier by adding vegetables to increase the fiber content.

Is Poha good for the thyroid?

A bowl of poha has fiber, vitamins, and healthy fats. It is low in cholesterol and calories, making it a healthy meal and helping you have a balanced diet. Including varieties of poha recipes rich in fiber, and selenium in your diet can help improve your thyroid function.

Is Poha good for immunity?

Poha is a good source of dietary fiber protein, iron, lutein, phosphorus, magnesium, copper, pantothenic acid, and vitamin C, vitamin D, manganese, and vitamin E. These nutrients play an essential role in boosting immunity. Also, it is a good probiotic food. To learn more about how these nutrients effectively boost immunity, we recommend reading our blog on supporting your immunity through nutrition

Is Poha good for muscle gain?

For muscle gain, we recommend eating more protein-rich foods along with poha. Check out the recipes section on the Hint app for a detailed list of protein-rich Indian foods.

Is Poha good for weight gain?

Poha contains a good amount of calories and protein, promoting healthy weight gain when consumed in the correct quantity. Having it as a part of a balanced meal along with egg whites or sprouts accelerates weight gain. Download the Hint app to learn more about balanced meals.

Other Poha varieties

There are many different varieties of Poha. Here are the calorie values of various types of Poha (for 1 medium cup). Download the Hint app for information on healthy poha recipes, calories, and nutrition facts.

Poha variationsCalories (kcal) in 1 Medium Cup (200 grams)
Tomato Poha with Peas273
Methi Aloo Poha311
Mixed Vegetable Poha with Peanuts327
Onion Poha/ Kanda Poha334

Methi Aloo Poha

Methi aloo poha is a good source of dietary fiber, protein, iron, lutein, phosphorus, thiamine, niacin, pantothenic acid, vitamin B6, and an excellent source of vitamin C, vitamin D, beta carotene, magnesium, copper, manganese, and vitamin E.

Tomato Poha with Peas

Tomato poha with peas is a good source of dietary fiber, protein, iron, lutein, phosphorus, magnesium, copper, pantothenic acid and an excellent source of vitamin C, vitamin D, manganese and vitamin E.

Onion Poha

Onion poha is a good source of dietary fiber, protein, iron, vitamin C, beta carotene, lutein, phosphorus, thiamine, niacin, pantothenic acid, and an excellent source of vitamin D, magnesium, copper, manganese, and vitamin E.

Mixed Vegetable Poha with peanuts

Mixed vegetable poha with peanuts is a good source of dietary fiber, protein, iron, lutein, phosphorus, magnesium, copper, thiamine, niacin, and pantothenic acid, and an excellent source of vitamin C, manganese, and vitamin E.

Other Poha Breakfast Recipes

There are many different poha breakfast recipes. Here are the calorie values of some tasty poha recipes.

Poha RecipesCalories (kcal) in 1 Medium Cup (200 grams)
Poha Idli (1 Small Piece, 30 g)65
Aloo Poha Tikki (1 Small Piece, 30 g)99
Poha Dosa (1 Medium Piece, 40 g)106
Poha and Corn Upma (1 Medium Cup, 200 g)218
Poha Upma (1 Medium Cup, 200 g)230

Download the Hint app for information on these healthy poha recipes, calories, and nutrition facts.

Poha Idli

Poha idli contains no cholesterol, no fat, and no saturated fat. Idli packs a good punch of protein, fiber, and carbohydrates.

Aloo Poha Tikki

Aloo poha Tikki is a good source of vitamin E. Eat these snacks in moderation as they contain too many calories and trans fat.

Poha Dosa

Poha dosa is a good source of healthy carbohydrates, and protein, and is low on fat.

Poha and Corn Upma

Poha and corn upma is a good source of vitamin C, vitamin D, alpha-carotene, lutein, vitamin E, and an excellent source of beta carotene. It helps in improving heart health and boosts immunity.

Poha Upma

Poha upma is a good source of dietary fiber, vitamin D, alpha-carotene, lutein, phosphorus, magnesium, copper, manganese, biotin, and an excellent source of vitamin C, beta carotene, and vitamin E.