Introduction
Do you
often wonder how many calories are in poha and whether it fits
into your healthy lifestyle? 🤔 You’re not alone! For millions across India and
beyond, poha is more than just breakfast—it’s comfort food,
quick fuel, and a nutritious choice rolled into one.
In
this ultimate guide, we’ll break down poha calories per 100
g, explore its nutritional value, uncover its health
benefits, and share smart tips to enjoy poha while staying fit. Whether
you’re focused on weight loss, balanced nutrition, or simply good taste,
this article will give you the clarity you need.
🥄 What Is Poha?
Poha (flattened rice or beaten
rice) is a traditional Indian staple prepared by parboiling rice, flattening it
into light flakes, and then drying it. Once soaked briefly in water, it becomes
soft and ready to cook.
👉 Commonly prepared with onions, green
chillies, curry leaves, mustard seeds, turmeric, lemon juice, and peanuts,
poha is popular because it’s:
- Quick to cook (ready
in 10–15 minutes)
- Easy to digest 🧡
- Versatile – can be sweet, savoury, or
protein-rich
This makes
it a go-to breakfast and evening snack in Indian households.
📊 Poha Calories & Nutrition
Facts
When you
eat a plate of poha, you’re not just enjoying taste—you’re also fuelling your
body. Here’s what you get in 100 g of raw poha (uncooked):
|
Nutrient |
Amount (per 100 g) |
|
Calories |
~350 kcal |
|
Carbohydrates |
~76 g |
|
Protein |
~6.7 g |
|
Fat |
~1.1 g |
|
Fibre |
~1 g |
|
Potassium |
50–170 mg |
|
Magnesium |
~40 mg |
|
Iron |
~20 mg |
|
Calcium |
~13 mg |
✨ When cooked, the calorie count reduces per 100 g serving because
poha absorbs water, making it lighter per bite.
🔥 Poha Calories Per 100 g (Cooked
vs. Raw)
- Raw poha: ~350 kcal / 100 g
- Cooked poha:
~130–150 kcal / 100 g (depending on oil & ingredients)
This
difference explains why poha feels filling yet not heavy. A
standard serving (1 medium bowl = ~150 g cooked poha) has only 200
calories, making it a weight-friendly choice.
💪 Macronutrients in Poha
Breaking it
down further:
- Carbohydrates (76%):
Provide quick, sustained energy—perfect for mornings.
- Protein (6–7%): Low,
but you can boost it by adding peanuts, sprouts, paneer,
or boiled eggs.
- Fat (1%): Minimal—keeps it light and
heart-friendly.
- Fibre: Moderate—helps digestion but can be
increased with vegetables like carrots, beans, and spinach.
🌟 Top Benefits of Poha
Why is poha
such a beloved healthy dish? Let’s explore its key benefits:
- 🥗 Easily Digestible – Light on the stomach,
suitable for children, elders, and even during recovery.
- ⚡ Sustained Energy – Carbs release gradually,
keeping you active without sugar spikes.
- 💎 Iron-Rich – Supports haemoglobin; vitamin C
(lemon juice) improves absorption.
- 🥜 Customisable Nutrition – Add peanuts, sprouts, or
paneer for protein.
- 🥬 Versatility – Savoury, sweet, or spiced—it adapts
beautifully.
- 🧘 Weight-Friendly – Moderate calories, high
satiety.
- 🌿 Naturally Gluten-Free – Safe for gluten
sensitivity.
🍽️ How to Add Poha to Your Diet?
Here
are smart ways to enjoy poha daily:
- Breakfast 🥣: The
most popular option. Add peas, onions, carrots.
- Midday Snack 🍵: A light bowl keeps hunger at bay.
- Protein Combo: Pair
with curd, sprouts, paneer, or peanuts.
- Creative Twist 🍯: Sweet poha with milk, jaggery, and nuts.
- Meal Prep ⏱️: Cook
in bulk; stays fresh for hours.
⚖️ Is Poha Good for Weight Loss?
Yes ✅ Poha can support weight management:
- Low Calorie –
200 kcal per serving
- Filling – Carbs + fibre reduce snacking
- Customisable –
Add veggies for volume without excess calories
- Digestive Friendly –
Keeps metabolism light
👉 However, control oil & portion size.
Too much fried poha defeats its weight-loss benefits.
👩🍳 Poha Recipe Guide: Fast, Flavourful & Nutritious
Here’s
a classic healthy poha recipe:
Ingredients:
- 1 cup poha (flattened rice)
- 1 onion, finely chopped
- 1 green chilli, chopped
- ½ cup peas/carrots/capsicum
- 1 tsp mustard seeds
- 8–10 curry leaves
- ½ tsp turmeric powder
- 1 tbsp roasted peanuts
- 1 tbsp oil
- Salt to taste, lemon juice
Steps:
- Rinse poha gently, drain, and keep aside.
- Heat oil, add mustard seeds, curry leaves, green chilli, onion.
- Sauté till golden. Add turmeric, veggies, and salt.
- Add soaked poha and mix well.
- Top with peanuts and lemon juice. Serve hot.
✨ Pro Tip: Add paneer cubes or sprouts for extra
protein.
🕒 When Is the Best Time to Eat
Poha?
- Morning 🌅 –
Boosts energy for the day.
- Evening Snack 🌆 – Light yet filling.
- Night 🌙 –
Safe, but pair with curd/soup for fullness.
🍀 How to Make Poha Healthier?
- Use minimal oil.
- Add colourful vegetables for vitamins.
- Pair with protein (eggs, sprouts, peanuts).
- Use lemon juice for iron absorption.
- Avoid heavy frying or excessive sugar.
🌙 Is Poha at Night Bad for
Health?
Not really ✅ Poha is easy to digest and light,
so it won’t disturb sleep. However:
- If eaten alone, it may leave you hungry soon.
- Best to pair with curd, boiled eggs, or salad for
a complete dinner.
📝 Conclusion
Poha is
more than just a humble breakfast—it’s a nutritious, versatile, and
weight-friendly superfood. With ~130 calories per 100 g cooked
serving, it fits perfectly into a balanced diet.
By adding
vegetables, proteins, and minimal oil, you can enjoy poha as a healthy,
filling, and guilt-free meal any time of the day. 🌿✨
❓ FAQs
Q1. Is poha good for weight loss?
✅ Yes. Low-calorie, light, and
filling—ideal for weight management.
Q2. Is poha a carb or protein?
Mainly carbs but with some protein. Boost protein with
peanuts/sprouts.
Q3. How many calories in 2 cups poha?
~300–350 kcal depending on ingredients.
Q4. Is poha gluten-free?
Yes ✅ It’s naturally gluten-free.
Q5. Is poha better than roti?
Poha is lighter and easier to digest; roti has more fibre/protein. Both can be
healthy depending on needs.
🔗 Sources
- USDA FoodData Central – Rice, Flattened (Poha)
- National Institute of Nutrition, India – Dietary Guidelines
⚠️ Disclaimer for Blogger
This article is for informational purposes only. Poha
nutrition values may vary depending on preparation. Always consult a healthcare
professional for dietary advice.
