Calories in Poha: per serving and per 100 g

What one serving looks like

One plate of about 150 g of poha is a heaped steel plate of flattened rice with onion, peanuts and turmeric, enough to look generous but not a mound.

Where it fits in a 1,200 to 1,600 kcal day

At 264 kcal, one serving is about 17 percent of a 1,600 kcal day and about 22 percent of a 1,200 kcal day. Poha is a light breakfast that fits easily in a 1,200 to 1,600 kcal day. It is mostly carbohydrate, so add curd, an egg or a handful of sprouts to make it last until lunch.

Your own number depends on your height, weight, age and activity, so use the calorie calculator to find it, or read our guide to the calories in popular Indian foods.

How cooking changes the number

Oil and peanuts are where the calories sit. A teaspoon of oil is enough for the tempering, and lemon at the end keeps it bright.

A swap to try

Try Besan chilla. Besan chilla gives you more protein, so you stay full for longer. Besan chilla (2 chilla, about 140 g) comes to 275 kcal, which is 11 kcal more than 264 for poha, but it brings something different to the plate.

Who might want to watch it

People watching blood sugar may find poha raises it quickly when eaten alone. Pairing it with protein often helps.

This page is general nutrition information, not medical advice. If you have a medical condition, your doctor decides what you eat and how much.