Calories in Poha
A plate of cooked kanda poha of about 200 g has roughly 250-300 calories, or around 140 calories per 100 g when cooked with a normal amount of oil and a few peanuts. Dry, uncooked poha is about 346 calories per 100 g (IFCT 2017), but it absorbs water when cooked. Extra peanuts and a sev topping can add 100-150 calories.
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Poha Nutrition Facts (per 100 g)
| Calories | 140 kcal |
|---|---|
| Protein | 3 g |
| Carbohydrates | 23 g |
| Fat | 4 g |
| Fiber | 1.5 g |
| Sugar | 2 g |
| Sodium | 300 mg |
Typical reference values. Real dishes vary with ingredients, oil, portion size, and cooking method. Source: USDA-style reference values, pending dietitian verification.
Poha Calories by Serving Size
| Serving | Weight | Calories |
|---|---|---|
| 1 small bowl (150 g) | 150 g | ~210 kcal |
| 1 plate (200 g) | 200 g | ~280 kcal |
| 1 large plate (250 g) | 250 g | ~350 kcal |
| 1 plate with sev topping (220 g) | 220 g | ~310 kcal |
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Quick Answer
A plate of cooked kanda poha of about 200 g has roughly 280 calories, and a small 150 g bowl is about 210. Cooked poha averages about 140 calories per 100 g. Raw, dry poha is denser, at about 346 calories per 100 g according to India’s food composition tables (IFCT 2017).
Poha is flattened rice cooked with onion, mustard seeds, curry leaves and turmeric. It is a light breakfast on its own; the oil, the peanuts and the sev or namkeen sprinkled on top are what push it higher.
Why Poha Calories Vary
Poha recipes differ by region and household. What moves the number:
- Oil used for the tempering, at about 40-45 calories per teaspoon
- Peanuts, at roughly 55-60 calories per tablespoon
- Sev, bhujia or namkeen topping, which is fried and calorie-dense
- Indori poha with sugar and jeeravan masala
- Added potatoes or peas, which add volume and carbs
- Thick versus thin poha, which absorbs different amounts of water
- Portion size, since a home plate is rarely measured
The rice flakes themselves are predictable. The tempering oil and the toppings are what deserve an honest estimate.
How Poha Fits a Calorie Deficit
Poha is a light, quick breakfast that fits a calorie deficit easily. It is low in protein, though, which can leave you hungry by mid-morning. Where it adds up:
- A generous handful of fried peanuts
- A thick layer of sev or namkeen on top
- Large second helpings because poha feels light
- Sweet chai with sugar served alongside
A plate of poha with vegetables, a few peanuts and a boiled egg or a bowl of curd makes a balanced breakfast of about 350-400 calories.
How to Make Poha Lower in Calories
Small changes keep poha light and make it more filling:
- Use one to two teaspoons of oil for a family pan
- Keep peanuts to about a tablespoon per plate
- Skip the sev, or use a pinch for crunch
- Add peas, carrots, capsicum or sprouts for volume and fiber
- Serve with curd, eggs or a glass of milk for protein
- Squeeze lemon and add coriander for flavor without calories
Dropping the sev and halving the peanuts can save around 100 calories per plate.
How to Track Poha in SlimAI
- Open SlimAI and add the meal.
- Search the food database for poha or kanda poha and choose the plate size.
- Or photograph your plate, and the scan names the dish and estimates the serving.
- Voice and free-text logging work too: "one plate of poha with peanuts and sev".
- Adjust the serving to match your plate, and edit ingredients if you added extra peanuts or sev.
- Save the entry.
If you make poha at home, logging the oil and peanuts as ingredients once gives you a reliable entry you can reuse.
FAQ
Questions, answered
How many calories are in one plate of poha?
A plate of cooked poha of about 200 g has roughly 250-300 calories. With extra peanuts and sev it can reach 350-400.
How many calories are in 100 g of poha?
Cooked poha is about 130-150 calories per 100 g, depending on oil and peanuts. Raw, dry poha is about 346 calories per 100 g, because it has not absorbed water yet.
Is poha good for weight loss?
Yes, in a normal portion. Poha is light and quick to make. Add vegetables for fiber and eggs or curd for protein so it keeps you full longer.
How do I log poha in SlimAI?
Search "poha" in SlimAI and set the plate size, or photograph your plate. Edit the ingredients if you added more peanuts or sev than usual.
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