Raw Poha Calories & Nutrition (कच्चा पोहा)

Raw Poha has 354 calories per 100g (354 kcal per 100 g)

Breakfast Health Rating: 4/10 Best time: Breakfast
354 kcal

Raw Poha Calories by Serving Size

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

Serving Weight Calories Protein Carbs Fat
50 g 50 g 177 kcal 3.7 g 38.4 g 0.6 g
100 g standard 100 g 354 kcal 7.4 g 76.8 g 1.1 g
200 g 200 g 708 kcal 14.8 g 153.6 g 2.2 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Raw Poha to your thali See the total calories of your whole meal.
Nutrition Facts — Raw Poha (per 100g)
Nutrient Per serving Per 100 g % DV*
Calories 354 kcal 354 kcal 18%
Protein 7.4 g 7.4 g 15%
Carbohydrates 76.8 g 76.8 g 26%
Fat 1.1 g 1.1 g 2%
Fiber 3.5 g 3.5 g 14%
Sugar 0.3 g 0.3 g 1%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 7.4 g · 9%
Carbs 76.8 g · 89%
Fat 1.1 g · 3%
Burn it off

Minutes of activity to burn 354 kcal (70 kg adult):

Brisk walking 76 min
Cycling 51 min
Running 38 min
Yoga 101 min

Is Raw Poha good for weight loss?

Best kept occasional

Raw Poha carries roughly 354 kcal per 100 g, which is on the very high side for an everyday Indian food. The fibre content (around 3.5 g per 100 g) slows digestion and steadies appetite between meals. Because it is calorie-dense, the portion size matters far more than whether you eat it at all — weigh or eyeball your serving and fit it into your daily budget instead of cutting it out entirely.

Is Raw Poha good for muscle gain?

Mainly an energy food

Raw Poha provides about 7.4 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 2.1 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 Raw Poha

Watch the portion and the amount of oil used. Pair with a protein source and vegetables for a balanced meal.

About Raw Poha

Uncooked flattened rice flakes, the base ingredient for poha and chivda.

Frequently asked questions about Raw Poha

100 g of raw poha contains approximately 354 calories, along with 7.4 g protein, 76.8 g carbohydrates and 1.1 g fat.

100 gram kacha poha (100 g) mein lagbhag 354 calorie aur 7.4 g protein hota hai. Isme 76.8 g carbs aur 1.1 g fat bhi hota hai.

100 ग्राम कच्चा पोहा (100 ग्राम) में लगभग 354 कैलोरी और 7.4 ग्राम प्रोटीन होता है। इसमें 76.8 ग्राम कार्बोहाइड्रेट और 1.1 ग्राम फैट भी होता है।

Best kept occasional. Raw Poha carries roughly 354 kcal per 100 g, which is on the very high side for an everyday Indian food. The fibre content (around 3.5 g per 100 g) slows digestion and steadies appetite between meals. Because it is calorie-dense, the portion size matters far more than whether you eat it at all — weigh or eyeball your serving and fit it into your daily budget instead of cutting it out entirely.

Raw Poha contains about 7.4 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.

Raw Poha provides roughly 76.8 g of carbohydrates and 0.3 g of sugar per 100 g. That is a fairly carb-heavy food, so smaller servings are sensible. 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.

Raw Poha is best eaten at breakfast.

For a 70 kg adult, burning the roughly 354 calories in 100 g of raw poha takes brisk walking for about 76 minutes, or cycling for about 51 minutes, or running for about 38 minutes, or yoga for about 101 minutes.

Compare Raw Poha with other foods

Raw Poha vs Upma Raw Poha vs Poha Raw Poha vs Moong Dal Cheela Raw Poha vs Bread Upma Raw Poha vs Vegetable Upma

Similar foods in Breakfast

Upma

155 kcal

Poha

180 kcal

Moong Dal Cheela

145 kcal

Bread Upma

194 kcal

Vegetable Upma

220 kcal

Besan Chilla

109 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: 30 October 2026

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