Poha has about 195 calories per 1 katori (150 g), with 3.8 g protein, 37.5 g carbs and 3.8 g fat. Per 100 g it has 130 kcal.
Compare: Poha vs Upma, Oats vs Poha
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 katori (150 g) | 195 kcal | 3.8 g | 37.5 g | 3.8 g |
| 1 bowl (250 g) | 325 kcal | 6.3 g | 62.5 g | 6.3 g |
| 100 g | 130 kcal | 2.5 g | 25 g | 2.5 g |
Different quantity or a full meal? Use the calorie calculator to add Poha alongside other foods. To see how it fits your day, find your maintenance calories and protein target.
| Nutrient | Per 100 g | Per 1 katori (150 g) |
|---|---|---|
| Calories | 130 kcal | 195 kcal |
| Protein | 2.5 g | 3.8 g |
| Carbohydrates | 25 g | 37.5 g |
| Fat | 2.5 g | 3.8 g |
| Fibre | 1 g | 1.5 g |
| Sugar | 1 g | 1.5 g |
| Sodium | 250 mg | 375 mg |
| Calcium | 15 mg | 23 mg |
| Iron | 2.5 mg | 3.8 mg |
| Potassium | 60 mg | 90 mg |
| Vitamin C | 2 mg | 3 mg |
Source: Indian Nutrient Databank (INDB). Values are for the ready-to-eat form unless the name says raw or dry, and vary with recipe, oil and portion.
To burn it off: 1 katori (150 g) (195 kcal) takes about 39 min of brisk walking or 18 min of running for a 70 kg adult.
One serving of Poha, 1 katori (150 g), has roughly 195 calories, with 3.8 g protein, 37.5 g carbohydrates, 3.8 g fat and 1.5 g fibre.
100 g of Poha has 130 kcal, with 2.5 g protein, 25 g carbs, 2.5 g fat, 1 g fibre and 1 g sugar.
Poha has 2.5 g protein per 100 g (3.8 g in 1 katori (150 g)). Protein provides about 8% of its calories.
Yes. At 130 kcal per 100 g it is low in calories for its volume, so it fits a weight-loss diet well.
Burning roughly 195 kcal takes about 39 minutes of brisk walking or 18 minutes of running for a 70 kg adult. It takes longer if you're lighter and less time if you're heavier.
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