Poha vs Rice

Per 100 g, Poha has 120 kcal and 2.3 g protein, while Rice has 120 kcal and 2.3 g protein.

Poha

120
kcal per 100 g
2.3 g protein

Rice

120
kcal per 100 g
2.3 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 Rice Difference
Calories Fewer calories for the same weight 120 kcal 120 kcal about the same
Protein More protein helps with fullness and muscle 2.3 g 2.3 g about the same
Carbs Lower carbs suits low-carb and diabetic diets 21.3 g better 26.7 g 20%
Fat Lower fat means lower calorie density 3 g 0.3 g better 90%
Fiber More fibre improves fullness and digestion 1 g better 0.4 g 60%
Sugar Less sugar means a gentler blood-sugar response 0.7 g 0.1 g better 86%
"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?

Too close to call

Poha and Rice land within a few percent of each other on calories (120 vs 120 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Poha carries more fibre.

Which is better for muscle gain?

Too close to call

There is little to choose between them: 2.3 g and 2.3 g of protein per 100 g, at 1.9 g and 1.9 g per 100 kcal. Either works, and neither replaces a dedicated protein source if you are training hard.

Poha vs Rice — common questions

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

They are close. Poha has 2.3 g and Rice has 2.3 g of protein per 100 g.

Poha and Rice land within a few percent of each other on calories (120 vs 120 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Poha carries more fibre.

There is little to choose between them: 2.3 g and 2.3 g of protein per 100 g, at 1.9 g and 1.9 g per 100 kcal. Either works, and neither replaces a dedicated protein source if you are training hard.

Yes. Combining them gives roughly 240 kcal and 4.6 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.

Neither is clearly healthier — the two are close on calories, and the better choice depends on what else you are eating that day. Per 100 g, Poha has 120 kcal and 2.3 g protein, while Rice has 120 kcal and 2.3 g protein.
Full Poha nutrition & serving sizes
Full Rice nutrition & serving sizes

Other comparisons

Poha vs Biryani Poha vs Rajma Poha vs Upma Poha vs Dal Poha vs Moong Dal Cheela Poha vs Mutton Biryani

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.