Raw Poha vs Vermicelli

Per 100 g, Raw Poha has 354 kcal and 7.4 g protein, while Vermicelli has 333 kcal and 9.7 g protein.

Raw Poha

354
kcal per 100 g
7.4 g protein

Vermicelli

333
kcal per 100 g
9.7 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Raw Poha Vermicelli Difference
Calories Fewer calories for the same weight 354 kcal 333 kcal better 6%
Protein More protein helps with fullness and muscle 7.4 g 9.7 g better 24%
Carbs Lower carbs suits low-carb and diabetic diets 76.8 g 70.4 g better 8%
Fat Lower fat means lower calorie density 1.1 g 0.5 g better 55%
Fiber More fibre improves fullness and digestion 3.5 g 9.3 g better 62%
Sugar Less sugar means a gentler blood-sugar response 0.3 g better 1.7 g 82%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Vermicelli

Vermicelli is the lighter choice at 333 kcal per 100 g against 354 for Raw Poha — about 6% fewer calories for the same weight on your plate. That does not make Raw Poha a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Vermicelli

Vermicelli is the stronger protein source, with 9.7 g per 100 g against 7.4 g for Raw Poha. To match that from Raw Poha you would have to eat roughly 1.3 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Raw Poha vs Vermicelli — common questions

Raw Poha has more calories — about 354 kcal per 100 g compared with 333 kcal for Vermicelli.

Vermicelli has more protein — 9.7 g per 100 g against 7.4 g for Raw Poha.

Vermicelli is the lighter choice at 333 kcal per 100 g against 354 for Raw Poha — about 6% fewer calories for the same weight on your plate. That does not make Raw Poha a bad food; it means the portion has to be smaller to fit the same calorie budget.

Vermicelli is the stronger protein source, with 9.7 g per 100 g against 7.4 g for Raw Poha. To match that from Raw Poha you would have to eat roughly 1.3 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 687 kcal and 17.1 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Vermicelli has the edge, mainly on calorie density. Per 100 g, Raw Poha has 354 kcal and 7.4 g protein, while Vermicelli has 333 kcal and 9.7 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Raw Poha nutrition & serving sizes
Full Vermicelli nutrition & serving sizes

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.