Poha vs Raw Poha

Per 100 g, Poha has 120 kcal and 2.3 g protein, while Raw Poha has 354 kcal and 7.4 g protein.

Poha

120
kcal per 100 g
2.3 g protein

Raw Poha

354
kcal per 100 g
7.4 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 Poha Raw Poha Difference
Calories Fewer calories for the same weight 120 kcal better 354 kcal 66%
Protein More protein helps with fullness and muscle 2.3 g 7.4 g better 69%
Carbs Lower carbs suits low-carb and diabetic diets 21.3 g better 76.8 g 72%
Fat Lower fat means lower calorie density 3 g 1.1 g better 63%
Fiber More fibre improves fullness and digestion 1 g 3.5 g better 71%
Sugar Less sugar means a gentler blood-sugar response 0.7 g 0.3 g better 57%
"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?

Poha

Poha is the lighter choice at 120 kcal per 100 g against 354 for Raw Poha — about 66% 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?

Raw Poha

Raw Poha is the stronger protein source, with 7.4 g per 100 g against 2.3 g for Poha. To match that from Poha you would have to eat roughly 3.2 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Poha vs Raw Poha — common questions

Raw Poha has more calories — about 354 kcal per 100 g compared with 120 kcal for Poha.

Raw Poha has more protein — 7.4 g per 100 g against 2.3 g for Poha.

Poha is the lighter choice at 120 kcal per 100 g against 354 for Raw Poha — about 66% 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.

Raw Poha is the stronger protein source, with 7.4 g per 100 g against 2.3 g for Poha. To match that from Poha you would have to eat roughly 3.2 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 474 kcal and 9.7 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 Poha has the edge, mainly on calorie density. Per 100 g, Poha has 120 kcal and 2.3 g protein, while Raw Poha has 354 kcal and 7.4 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Poha nutrition & serving sizes
Full Raw Poha nutrition & serving sizes

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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.