Poha calories & nutrition
Poha contains 347 calories per serving (17% of a 2,000 kcal daily diet), with 15g fat, 48g carbs, and 5g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Poha?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Flattened Rice (Poha) | 150 g | 225 | 3 | 45 | 5 |
| Oil | 10 ml | 90 | 10 | 0 | 0 |
| Onion | 20 g | 8 | 0 | 2 | 0 |
| Green Chili | 5 g | 2 | 0 | 0 | 0 |
| Mustard Seeds | 2 g | 10 | 1 | 0 | 0 |
| Cumin Seeds | 2 g | 9 | 1 | 0 | 0 |
| Turmeric Powder | 1 g | 3 | 0 | 1 | 0 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Flattened Rice (Poha) · Oil · Onion · Green Chili · Mustard Seeds · Cumin Seeds · Turmeric Powder
How does Poha compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Poha (Flattened Rice Dish) | 192g | 483 | 10g | +136 kcal, more protein |
| Poha (Flattened Rice) | 220g | 406 | 9g | +59 kcal, more protein |
| Poha Chivda | 71g | 321 | 8g | -26 kcal, more protein |
| Poha Salad with Tofu and Soy Chunks | 316g | 559 | 30g | +212 kcal, more protein |
Frequently Asked Questions
Is Poha healthy?
Yes. With 5g of protein and only 48g of carbs, Poha is a nutritious meal. At 183 kcal/100 g, it has medium energy density — filling without excessive calories.
Is Poha good for weight loss?
At 347 calories per serving, Poha is calorie-dense. It can fit a weight loss diet if portions are adjusted or paired with lighter options throughout the day.
How much protein is in Poha?
One serving contains 5g of protein, which is about 5% of the recommended daily protein intake.
What app can track calories in this meal?
Arise lets you track this meal instantly by taking a photo. No manual entry needed — the AI recognizes ingredients and calculates nutrition automatically.
What are the nutrition facts for Poha?
- Macro split: fat 39%, carbs 55%, protein 6%
- Energy density: 183 kcal/100 g (medium)
- Top calorie contributors: Flattened Rice (Poha), Oil, Mustard Seeds
How long does it take to burn off Poha?
- Jogging: ~40 min
- Cycling: ~46 min
- Walking: ~85 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Poha?
- kcal: 17% of daily intake
- Fat: 21% of daily intake
- Carb: 24% of daily intake
- Protein: 5% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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