Poha Calories & Nutritional Value Calculator
Calculate accurate calories and complete nutritional information for different types of poha. Get detailed nutrition facts including protein, carbs, fats, vitamins, and minerals for this popular Indian breakfast dish.
How Many Calories Are In Poha?
Poha Calories by Type and Quantity
The calorie content of poha varies based on preparation method, ingredients, and portion size:
Plain Poha Calories (per 100g dry):
• Plain Poha: 76-80 calories
• Vegetable Poha: 82-90 calories
• Aloo Poha: 95-105 calories
• Peanut Poha: 125-135 calories
Popular Varieties (per 100g dry):
• Coconut Poha: 115-125 calories
• Paneer Poha: 145-155 calories
• Brown Poha: 85-95 calories (healthiest option)
• Red Poha: 82-90 calories
Use our calories burned calculator
to determine how much exercise you need to burn off your poha calories.
Poha Calories Comparison Chart
| Poha Type | Calories (per 100g dry) | Protein (g) | Carbs (g) | Fat (g) | Iron (mg) | Fiber (g) |
|---|---|---|---|---|---|---|
| Plain Poha | 76 | 6.6 | 76.9 | 1.2 | 20.0 | 0.9 |
| Vegetable Poha | 82 | 7.2 | 78.5 | 1.8 | 21.5 | 2.1 |
| Aloo Poha | 95 | 7.8 | 85.2 | 2.2 | 22.0 | 2.8 |
| Peanut Poha | 125 | 12.5 | 78.0 | 8.5 | 23.5 | 3.2 |
| Coconut Poha | 115 | 8.2 | 79.5 | 6.8 | 21.8 | 2.5 |
| Paneer Poha | 145 | 15.2 | 76.0 | 9.8 | 21.2 | 1.8 |
| Brown Poha | 85 | 8.2 | 80.5 | 2.2 | 28.0 | 3.8 |
| Red Poha | 82 | 7.5 | 78.8 | 1.8 | 25.5 | 2.2 |
| Lemon Poha | 78 | 6.8 | 77.2 | 1.5 | 20.5 | 1.2 |
Nutritional Information for Poha
Complete Nutritional Profile
A 100g serving of plain poha (dry weight) provides:
Macronutrients:
• Carbohydrates: 76.9g (78% of calories) – Quick energy source
• Protein: 6.6g (17% of calories) – Moderate protein content
• Fat: 1.2g (4% of calories) – Very low fat content
• Fiber: 0.9g – Aids digestion
Key Micronutrients:
• Iron: 20.0mg (111% DV) – Excellent for preventing anemia
• Calcium: 20mg (2% DV) – Bone health support
• Magnesium: 35mg (8% DV) – Muscle and nerve function
• Phosphorus: 110mg (16% DV) – Bone and teeth health
Calculate your daily protein requirements
and see how poha fits into your nutrition plan.
Iron Content & Absorption
Exceptional Iron Source: Poha is one of the richest dietary sources of iron, containing 20-28mg per 100g dry weight.
Enhanced Absorption: Adding lemon juice (vitamin C) significantly improves iron absorption.
Pair with our glycemic index calculator
to understand blood sugar impact and optimize meal timing.
Health Benefits of Poha
Key Health Benefits
Anemia Prevention: The exceptionally high iron content makes poha ideal for preventing
and treating iron-deficiency anemia, especially in women and children.
Weight Management: Low in calories and fat, poha provides sustained energy without
excess calories. Calculate your daily macros
to see how poha fits your weight goals.
Digestive Health: Easy to digest and gentle on the stomach, making it perfect for
breakfast or when recovering from illness. The light texture reduces digestive stress.
Gluten-Free & Diabetic-Friendly
Celiac-Safe: Made from rice, poha is naturally gluten-free and safe for people with celiac disease.
Blood Sugar Control: With a moderate glycemic index (55-65), poha provides steady energy
without causing rapid blood sugar spikes. Monitor your fitness progress with our
BMI calculator.
Dietary Considerations
For Weight Loss & Fitness
Weight Loss: Choose plain or vegetable poha with minimal oil (1-2 tsp).
Add vegetables for fiber and nutrients. One cup (100g dry) provides about 300-400 calories
when cooked. Track your progress with our ideal weight calculator.
Athletes & Active Individuals: Excellent pre-workout meal for sustained energy.
Add nuts and dried fruits for extra protein and healthy fats. Calculate your
carb needs
for optimal performance.
Diabetes Management: Limit to 1 cup (100g dry) per meal. Add vegetables and
protein to slow carbohydrate absorption. Monitor blood sugar response.
Healthy Preparation Tips
Reduce Calories & Boost Nutrition
Oil Reduction: Use non-stick pans and minimal oil (1-2 tsp) to reduce calories by 60-80%.
Choose heart-healthy oils like olive or mustard oil for tempering.
Nutritional Enhancement: Add vegetables like onions, tomatoes, peas, and carrots
for vitamins and fiber. Include peanuts for protein and healthy fats.
Flavor Boosters: Use lemon juice, fresh herbs, and spices instead of excess salt.
Turmeric adds anti-inflammatory benefits. Stay hydrated and complement with our
workout planner.
Frequently Asked Questions
Is poha good for weight loss?
Yes, poha is excellent for weight loss when prepared with minimal oil and plenty of vegetables. It’s low in calories (76-95 per 100g dry), provides sustained energy, and is easy to digest. The high iron content supports metabolism. Use our BMR calculator to determine your daily calorie needs.
How much poha should I eat daily?
For most adults, 100-150g of dry poha per day is appropriate (equivalent to 1-1.5 cups). This provides 300-450 calories and meets significant iron requirements. Active individuals may consume more, while those losing weight should stick to 100g. Calculate your daily fat needs for balanced nutrition.
Which type of poha is healthiest?
Brown poha is the healthiest option due to higher fiber (3.8g), iron (28mg), and magnesium content. Red poha is also nutritious with enhanced iron content. For weight loss, choose plain or vegetable poha with minimal oil and maximum vegetables.
Regional Varieties & Cooking Methods
Popular Regional Preparations
Maharashtrian Poha: Classic preparation with onions, potatoes, and peanuts.
Moderate calories (350-400 per serving) with good protein from peanuts.
Gujarati Poha: Sweeter version with jaggery and coconut. Higher calories
(400-450 per serving) but rich in healthy fats and minerals.
South Indian Poha: Often prepared with curry leaves, mustard seeds, and
coconut. Lower calories (300-350 per serving) with anti-inflammatory spices.
Jain Poha: Without onion and garlic, using ginger and green chilies.
Similar calories but different flavor profile. Track your nutrition goals with our
keto macro calculator.
Cooking Tips for Maximum Nutrition
Soaking Method: Rinse poha gently and soak briefly to prevent mushiness.
Over-soaking reduces nutrient retention and texture quality.
Tempering Technique: Use mustard seeds, cumin, and curry leaves for
enhanced flavor without extra calories. Add vegetables during tempering for better nutrient absorption.
Serving Suggestions: Pair with buttermilk or yogurt for probiotics.
Add fresh coriander and mint for vitamins. Calculate your exercise needs with our
calories burned calculator.
