Poha Calories & Nutrition

Poha has 180 calories per 1 plate (120 kcal per 100 g)

Breakfast Health Rating: 8/10 Best time: Breakfast
180 kcal

Poha Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Poha broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
100 g 100 g 120 kcal 2.3 g 21.3 g 3 g
1 katori standard 150 g 180 kcal 3.5 g 32 g 4.5 g
1 plate 250 g 300 kcal 5.8 g 53.3 g 7.5 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
Nutrition Facts — Poha (per 1 plate)
Nutrient Per serving Per 100 g % DV*
Calories 180 kcal 120 kcal 9%
Protein 3.5 g 2.3 g 7%
Carbohydrates 32 g 21.3 g 11%
Fat 4.5 g 3 g 7%
Fiber 1.5 g 1 g 6%
Sugar 1 g 0.7 g 2%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 3.5 g · 8%
Carbs 32 g · 70%
Fat 4.5 g · 22%
Burn it off

Minutes of activity to burn 180 kcal (70 kg adult):

Brisk walking 39 min
Cycling 26 min
Running 19 min
Yoga 51 min

Is Poha good for weight loss?

Yes — a good choice

Poha carries roughly 120 kcal per 100 g, which is moderate for an everyday Indian food. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Is Poha good for muscle gain?

Mainly an energy food

Poha provides about 2.3 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 1.9 g of protein per 100 kcal, so it is not an efficient way to hit a protein target. Pair it with a dedicated protein source — dal, curd, paneer, eggs, soya or chicken — rather than relying on it for muscle growth.

Health tips for eating Poha

Add peanuts and veggies.

About Poha

Flattened rice dish.

Frequently asked questions about Poha

1 katori (150 g) contains approximately 180 calories, along with 3.5 g protein, 32 g carbohydrates and 4.5 g fat.

100 g of Poha contains about 120 calories, 2.3 g protein, 21.3 g carbs and 3 g fat.

Yes — a good choice. Poha carries roughly 120 kcal per 100 g, which is moderate for an everyday Indian food. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Poha contains about 2.3 g of protein per 100 g, which is considered low for Indian foods. Pair it with dal, curd, paneer or eggs to lift the protein content of the meal.

Poha provides roughly 21.3 g of carbohydrates and 0.7 g of sugar per 100 g. That is a moderate carbohydrate load for a typical serving. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Poha is best eaten at breakfast.

For a 70 kg adult, burning the roughly 180 calories in 1 katori poha takes brisk walking for about 39 minutes, or cycling for about 26 minutes, or running for about 19 minutes, or yoga for about 51 minutes.

Compare Poha with other foods

Poha vs Upma Poha vs Moong Dal Cheela

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155 kcal

Moong Dal Cheela

145 kcal

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 29 August 2026

This page is for general information only and is not medical advice. See our disclaimer.