Poha (Flattened Rice) calories & nutrition
Poha (Flattened Rice) contains 406 calories per serving (20% of a 2,000 kcal daily diet), with 17g fat, 55g carbs, and 9g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Poha (Flattened Rice)?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Flattened Rice (Poha) | 150 g | 240 | 3 | 48 | 6 |
| Onion | 50 g | 20 | 0 | 5 | 1 |
| Peanuts | 10 g | 56 | 4 | 2 | 2 |
| Cooking Oil | 10 ml | 90 | 10 | 0 | 0 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Flattened Rice (Poha) · Onion · Peanuts · Cooking Oil
How does Poha (Flattened Rice) compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Poha | 190g | 347 | 5g | -59 kcal, less protein |
| Poha (Flattened Rice Dish) | 192g | 483 | 10g | +77 kcal, more protein |
| Poha Chivda | 71g | 321 | 8g | -85 kcal, less protein |
| Poha Salad with Tofu and Soy Chunks | 316g | 559 | 30g | +153 kcal, more protein |
Frequently Asked Questions
Is Poha (Flattened Rice) healthy?
Yes. With 9g of protein and only 55g of carbs, Poha (Flattened Rice) is a nutritious meal. At 185 kcal/100 g, it has medium energy density — filling without excessive calories.
Is Poha (Flattened Rice) good for weight loss?
At 406 calories per serving, Poha (Flattened Rice) 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 (Flattened Rice)?
One serving contains 9g of protein, which is about 9% 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 (Flattened Rice)?
- Macro split: fat 38%, carbs 54%, protein 8%
- Energy density: 185 kcal/100 g (medium)
- Top calorie contributors: Flattened Rice (Poha), Cooking Oil, Peanuts
How long does it take to burn off Poha (Flattened Rice)?
- Jogging: ~46 min
- Cycling: ~54 min
- Walking: ~99 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Poha (Flattened Rice)?
- kcal: 20% of daily intake
- Fat: 24% of daily intake
- Carb: 28% of daily intake
- Protein: 9% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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