Per 100 g, Oats have 71 kcal and Poha has 130 kcal. A typical serving of Oats (1 katori, 150 g) has 107 kcal and 3.8 g protein, and a typical serving of Poha (1 katori, 150 g) has 195 kcal and 3.8 g protein.
Better for weight loss
Oats
Oats have 71 kcal per 100 g against 130 kcal for Poha, so you get a bigger portion for the same calories.
More protein per calorie
Oats
Oats give 3.5 g protein per 100 kcal against 1.9 g for Poha (2.5 g vs 2.5 g per 100 g). Neither is a major protein source, so pair them with dal, curd, paneer, eggs or chicken.
More fibre per calorie
Oats
Oats give 2.4 g fibre per 100 kcal against 0.8 g for Poha (1.7 g vs 1 g per 100 g). Fibre slows digestion and helps fullness.
For weight loss, Oats are the lighter pick. They also give more protein per calorie. Both can fit a healthy Indian diet in sensible portions. What matters most is your total daily calories and protein, not any single food.
| Per 100 g | Oats | Poha |
|---|---|---|
| Calories | 71 kcal | 130 kcal |
| Protein | 2.5 g | 2.5 g |
| Carbohydrates | 12 g | 25 g |
| Fat | 1.5 g | 2.5 g |
| Fibre | 1.7 g | 1 g |
| Sugar | 0.3 g | 1 g |
| Sodium | 4 mg | 250 mg |
| Calcium | 9 mg | 15 mg |
| Iron | 0.9 mg | 2.5 mg |
| Potassium | 61 mg | 60 mg |
| Vitamin C | 0 mg | 2 mg |
Gold marks the better value for a typical fat-loss or general-health goal. Per 100 g of the ready-to-eat form. Sources: INDB, IFCT 2017 (NIN-ICMR) and USDA FoodData Central. Values vary with recipe and portion.
Oats, 1 katori (150 g)
107 kcal
3.8 g protein · 18 g carbs · 2.3 g fat · 2.6 g fibre
100 kcal = about 141 g
Full nutrition for Oats →Poha, 1 katori (150 g)
195 kcal
3.8 g protein · 37.5 g carbs · 3.8 g fat · 1.5 g fibre
100 kcal = about 77 g
Full nutrition for Poha →Poha has more: 130 kcal per 100 g against 71 kcal. A typical serving of Oats (1 katori, 150 g) has 107 kcal and 3.8 g protein, and a typical serving of Poha (1 katori, 150 g) has 195 kcal and 3.8 g protein.
Oats. Oats have 71 kcal per 100 g against 130 kcal for Poha, so you get a bigger portion for the same calories. Weight loss comes from your total daily calorie deficit, so either can fit in the right portion.
Oats give 3.5 g protein per 100 kcal against 1.9 g for Poha (2.5 g vs 2.5 g per 100 g). Neither is a major protein source, so pair them with dal, curd, paneer, eggs or chicken.
About 141 g of Oats or 77 g of Poha gives you 100 kcal.
Get an Indian diet plan with your exact portions of oats, poha and everything else you eat, built around your goal by NASM-certified Coach Himanshu.