How Many Calories are Present in Poha?

There are as many as 158 to 394 calories in Poha based on the variation in the serving and portion size. A breakfast dish made in many states across the country, Poha is highly nutritious and comprises of carbs, fat, protein, fibre, vitamins, sodium, and potassium. Being a light dish, not only is Poha easy to digest, but it is also rich in carbohydrates and fibre and helps control blood sugar. The next time you look for a light, low-calorie, nutrient-heavy breakfast dish to whip up in a jiffy, look no further than Poha. To learn more, read the article mentioned below.

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19 Nov 2021

Calories in Poha

Poha is a staple breakfast item cooked from beaten rice and has a unique flavour based on where you live in India. Many serve poha with bhujia and jalebis on the side while some might add potatoes with peanuts and coconut shreds. But ultimately, it is the goodness of poha that brings us all together to enjoy this light and easy-to-make dish! Let’s look at the calories in poha based on different serving sizes.

Types of Servings & Portion Size


1 bowl poha (139g)


1 plate onion poha


100g poha


1 bowl poha (uncooked)


2 cups poha (278g)


1 cup poha chivda


Now you know that the popular breakfast dish, poha, has 158 calories!

Nutritional Facts of Poha That Shall Surprise You

Here is a breakup of nutrients in poha:

When it comes to poha, it is easy to digest and doesn’t cause bloating, making it a perfect breakfast choice. The flat beaten rice is parboiled and fermented which is helpful in maintaining your gut health.

One Cup Poha

Nutritional Facts

Calories in Poha



35 grams


2.9 grams


0.2 grams


0 grams


4.2 mg


33 mg


0 mg


Iron - 2%

Poha is high in carbohydrates and is a good source of proteins while being low on fats. To make up for the proteins and add a twist to the dish, you can experiment with some potatoes, coconut shreds, peanuts, etc. to keep things interesting. However, if you want a healthier version of poha, it is best to steer clear of bhujia and sev. Another popular version is onion poha (kanda poha) which enhances the taste while providing you with good amounts of iron and magnesium.

4 Ways How Poha Adds Nutrition & Taste to Your Life!

  • Rich in Carbohydrates

Poha is high in carbohydrates, with roughly 76.9% carbohydrates and some amounts of proteins. As a result, it's a good breakfast choice because your body needs energy in the form of carbohydrates in the morning.

  • Controls Blood Sugar

Onion poha has good fibre content which can be beneficial in controlling blood sugar levels and preventing sudden spikes.

  • Healthy Accompaniment

Poha contains very little protein by itself, but when cooked in the traditional way, it is enriched with protein from peanuts increasing poha’s nutritional value.

  • Easily Digestible

Poha is made from flattened rice, which is easily digested and light on the stomach. As a result, you won't feel bloated.


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Adverse Effects of Having Poha

Consuming anything in excess can affect your health negatively. Although poha doesn’t have many adverse effects, overeating isn’t recommended for diabetics due to its high carbohydrate content.

How Much Poha Should You Consume Every Day?

Poha has a pleasant flavour and includes a healthy amount of carbs. Cooking your poha in olive oil or coconut oil and adding extra veggies to it will make it healthier and more nutritious. By adding peanuts, you can improve the satiety factor and make it more protein-rich. Overall, one bowl of poha is a healthy amount that should be incorporated into your diet more frequently.

Wrapping Up

Including a low-calorie, nutrient-dense breakfast like poha in your daily diet and regularly checking your BMI and BMR will help you manage your health more effectively. While maintaining an optimal weight and eating a well-balanced diet is important, health insurance coverage becomes a necessary financial safeguard in the event of unexpected health issues. An extensive health insurance plan protects you and your family financially against medical expenses incurred in the event of a health emergency.

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FAQs on Calories in Poha

  • ✔️What is the poha nutritional value per 100g?

    A plate of 100g of poha has 110 calories, 18.8g of carbs, 0.9g of fibres, 2.87g of fats and 2.34g of proteins.

  • ✔️Is poha good for weight loss?

    Poha is a healthy choice while you are trying to lose weight, however, it is recommended to consider the carbohydrate content as well.

  • ✔️How many calories are there in 200g of poha?

    A bowl of 200g of poha has 220 calories.

  • ✔️How is health insurance beneficial?

    A health insurance secures one financially against medical emergencies and ensures one can prioritise your health without any monetary burden.

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    You can follow these steps to purchase a health plan on Bajaj Markets:

    • Go to the ‘Health Insurance’ section on Bajaj Markets.

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