Poha Calories Calculator
Poha is one of central and western India's most popular breakfast dishes — flattened rice (beaten rice) cooked with mustard seeds, curry leaves, onion, green chili, and turmeric. A 200g bowl delivers approximately 260 kcal — light, quick to digest, and easy to prepare.
Poha Calculator
To burn about 260 kcal you may need roughly:
✨ Healthy Alternative Tips
Poha — India Calorie Guide
Poha is a well-loved Indian food enjoyed across the country. The calorie content per 100g is 130 kcal, with 3g protein, 25g carbohydrates, and 3g fat. Serving size is typically 1 bowl (~200g). Restaurant and home-cooked versions can vary depending on oil quantity, preparation method, and ingredients used.
Portion Size Guide
| Portion | Est. Calories | Notes |
|---|---|---|
| Small serving (~75g) | ~98 kcal | Light portion |
| Standard (1 bowl (~200g)) | ~260 kcal | Typical serving |
| Large serving (~200g) | ~260 kcal | Restaurant generous |
Macronutrient Breakdown per 100g
| Nutrient | Per 100g |
|---|---|
| Calories | 130 kcal |
| Protein | 3g |
| Carbohydrates | 25g |
| Fat | 3g |
Weight Loss Tips
When tracking calories, the key variable for Poha is portion control and cooking method. Home-cooked versions with measured oil are typically 20–30% lower in calories than restaurant servings. For weight loss, keep your serving to the standard portion and balance the meal with high-fiber vegetables or a protein side. Avoid extra ghee, cream, or fried accompaniments that can double the calorie count of the meal.
Muscle Gain and Active Lifestyle
Poha provides carbohydrates and moderate protein suitable for pre-workout energy or everyday eating. For higher protein intake, pair it with a dal, paneer dish, or a glass of lassi to create a complete macronutrient balance.
India-Specific Context
Poha is deeply embedded in Indian food culture. Preparation styles, serving sizes, and spice levels vary significantly by region — from milder versions in the south to boldly spiced preparations in the north and west. Understanding the calorie range for your regional version helps you track more accurately, since a restaurant serving in Mumbai may differ from a home portion in Delhi or a street-food version in Kolkata.
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FAQs
How many calories in poha?
A 200g bowl of poha contains approximately 260 kcal. The base flattened rice is low in fat; peanuts added for crunch contribute about 30–40 kcal per bowl.
Is poha good for weight loss?
Poha is an excellent weight-loss breakfast — it's light, easily digestible, moderate in calories, and keeps you full for 3–4 hours. It's much lighter than parathas or puris for the same level of satiety.
How do I use the Poha calories calculator?
Enter your portion size in grams. The calculator shows calories, protein, carbs, and fat in real time. Use the Burn This Food section to see how much activity burns your portion. Click Full Food Detail for a complete nutrition breakdown.
What is the difference between home-cooked and restaurant Poha?
Home-cooked versions typically use less oil and butter than restaurant servings, resulting in 20–35% fewer calories. Restaurant portions are also often larger. Use the calculator at your specific portion weight for the most accurate estimate.
📊 Data source note: Nutrition values are estimates based on standard Indian food composition databases and common recipe data. Actual values vary by cooking method, oil quantity, ingredient brand, and serving size. See our Data Sources and Methodology pages.