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Poha Calories, Nutrition Facts & Health Benefits

December 6, 2022
12 min read
Poha Calories, Nutrition Facts & Health Benefits

META DESCRIPTION

273 Calories in poha (1 medium cup). It is a good source of dietary fiber, protein, and micronutrients. Helps in weight loss. Download the Hint app to learn more.

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 or bowl of 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.

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

How many calories are in 1 plate poha?

Calories in a plate poha depend upon the size of a plate and the quantity of poha. Here is a table of how calories increase with the quantity of poha.

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

Poha nutrition facts

Poha is a good source of dietary fiber protein, iron, lutein, phosphorus, magnesium, copper, and 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 cooking instructions for Poha.

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 of 43 which helps regulate your blood sugar levels without causing any sudden spikes.1

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 diet 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, promoting healthy weight gain when consumed in the right quantity. Having it as a part of a balanced meal along with egg whites or sprouts accelerates healthy 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.

One medium cup of methi aloo poha has 315 kcal. Aloo poha contains 59% carbohydrates, 9% protein, and 32% of fat. Download the HINT app to track your calories.

1. Aloo poha calories

One medium cup of methi aloo poha has 315 kcal. It contains 59% carbohydrates, 9% protein, and 32% of fat. 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. 

The calories in a poha depend on its serving size or quantity in grams. Here is a table of how calories increase with quantity.

Quantity (In Grams)Methi Aloo Poha Calories (kcal)
1 Small cup/ bowl(100 grams)157
1 Medium cup/ bowl(200 grams)315
1 Large cup/ bowl (300 grams)472

One medium cup of onion or kanda poha has 334 kcal. Onion poha contains 54% carbohydrates, 9% protein, and 37% of fat. Download the HINT app to track your calories.

2. Calories in poha with onion

One medium cup of onion or kanda poha has 334 kcal. It contains 54% carbohydrates, 9% protein, and 37% of fat. 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. 

The calories in a poha depend on its serving size or quantity in grams. Here is a table of how calories increase with quantity.

Quantity (in grams)Onion Poha Calories (kcal)
1 Small cup/ bowl(100 grams)167
1 Medium cup/ bowl(200 grams)334
1 Large cup/ bowl (300 grams)501

One medium cup of mixed vegetable poha with peanuts has 327 kcal. It contains 62% carbohydrates, 9% protein, and 29% of fat. Download the HINT app to track your calories.

3. Mixed vegetable poha with peanuts

One medium cup of mixed vegetable poha with peanuts has 327 kcal. It contains 62% carbohydrates, 9% protein, and 29% of fat. 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. 

The calories in a poha depend on its serving size or quantity in grams. Here is a table of how calories increase with quantity.

Quantity (in grams)Mixed Vegetable Poha With Peanuts Calories (kcal)
1 Small cup/ bowl(100 grams)163
1 Medium cup/ bowl(200 grams)327
1 Large cup/ bowl (300 grams)490

There are many different poha recipes. Here are the calorie values of some tasty poha recipes. Download the Hint app for information on these healthy poha recipes, calories, and nutrition facts.

Poha RecipesCalories(kcal)
Poha idli ( 1 Small Piece, 30 g )65
Poha cutlet ( 1 Small Piece, 30 g )78
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

One small piece of poha idli (30 grams) has 65 kcal. Poha idli contains 83% carbohydrates, 14% protein, and 3% of fat. Download the HINT app to track your calories.

1. Poha idli calories

One small piece of poha idli (30 grams) has 65  kcal. It contains 83% carbohydrates, 14% protein, and 3% of fat. Poha idli contains no cholesterol, no fat, and no saturated fat. Idli packs a good punch of protein, fiber, and carbohydrates.

The calories in a poha idli depend on its serving size or quantity in grams. Here is a table of how calories increase with quantity.

Poha Idli Size (in grams)1 Poha Idli Calories (kcal)2 Poha Idli Calories (kcal)3 Poha Idli Calories (kcal)4 Poha Idli Calories (kcal)
Small piece (30 grams)65130195260
Medium piece (40 grams)87174261348
Large piece (50 grams)109217326434

One medium piece of poha dosa (40 grams) has 106 kcal. Poha dosa contains 66% carbohydrates, 11% protein, and 23% of fat. Download the HINT app to track your calories.

2. Poha dosa calories

One medium piece of poha dosa (40 grams) has 106  kcal. It contains 66% carbohydrates, 11% protein, and 23% of fat. Poha dosa is a good source of healthy carbohydrates, and protein, and is low in fat.

The calories in a poha dosa depend on its serving size or quantity in grams. Here is a table of how calories increase with quantity.

Poha Dosa Size (in grams)1 Poha dosa Calories (kcal)2 Poha dosa Calories (kcal)3 Poha dosa Calories (kcal)4 Poha dosa Calories (kcal)
Small piece (30 grams)80159239318
Medium piece (40 grams)106212318424
Large piece (50 grams)133265398531

One medium cup of poha upma has 201 kcal. Poha upma contains 69% carbohydrates, 10% protein, and 21% of fat. Download the HINT app to track your calories.

3. Poha upma calories

One medium cup of poha upma has 201 kcal. It contains 69% carbohydrates, 10% protein, and 21% of fat. 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. 

The calories in a poha upma depend on its serving size or quantity in grams. Here is a table of how calories increase with quantity.

Quantity (in grams)Poha Upma Calories (kcal)
1 Small cup/ bowl (100 grams)100
1 Medium cup/ bowl (200 grams)201
1 Large cup/ bowl (300 grams)301

One small piece of poha cutlet (30 grams) has 78 kcal. Poha cutlet contains 37% carbohydrates, 9% protein, and 54% of fat. Download the HINT app to track your calories.

4. Poha cutlet calories

One small piece of poha cutlet (30 grams) has 78  kcal. It contains 37% carbohydrates, 9% protein, and 54% of fat. Consume this fried item in moderation as it contains a high amount of fats.

The calories in a poha cutlet depend on its serving size or quantity in grams. Here is a table of how calories increase with quantity.

Poha Cutlet Size (in grams)1 Poha Cutlet Calories (Kcal)2 Poha Cutlet Calories (Kcal)3 Poha Cutlet Calories (Kcal)4 Poha Cutlet Calories (Kcal)
Small piece (30 grams)78156234312
Medium piece (40 grams)104208312416
Large piece (50 grams)130260390520

One small piece of aloo poha tikki (30 grams) has 99 kcal. Poha aloo tikki contains 42% carbohydrates, 8% protein, and 50% of fat. Download the HINT app to track your calories.

5. Poha aloo tikki calories

One small piece of aloo poha tikki (30 grams) has 99  kcal. It contains 42% carbohydrates, 8% protein, and 50% of fat. Aloo poha tikki is a good source of vitamin E. Eat these snacks in moderation as they contain too many calories and trans fat. 

The calories in a Poha Tikki depend on its serving size or quantity in grams. Here is a table of how calories increase with quantity.

Poha Aloo Tikki Size (in grams)1 Poha Aloo Tikki Calories (kcal)2 Poha Aloo Tikki Calories (kcal)3 Poha Aloo Tikki Calories (kcal)4 Poha Aloo Tikki Calories (kcal)
Small piece (30 grams)99198297396
Medium piece (40 grams)132264396528
Large piece (50 grams)165330495660

REFERENCES

  1. Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021.

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