Indian food calories
Calories in Poha
Calories, protein, carbs and fat in poha, by home portion and per 100 g, from the Indian Food Composition Tables 2017.
Poha made with peanuts and more oil has more calories. Adding vegetables like peas, carrot and onion adds fibre with few extra calories.
Of this, about 35 kcal comes from the oil, ghee or butter used in cooking. Cook with less and the total drops.
Made with: poha 25 g, onion 12 g, matar 8 g, peanuts 4 g, oil 0.8 tsp.
Also called: kanda, poha, pohe.
Calories in poha by portion
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| ½ katori | 79 kcal | 1.8 g | 11 g | 3 g |
| 1 katori | 157 kcal | 3.6 g | 22 g | 5.9 g |
| 2 katoris | 314 kcal | 7.1 g | 44 g | 12 g |
| 100 g | 224 kcal | 5.1 g | 31 g | 8.4 g |
Common combos with poha
| Plate | Calories | Protein |
|---|---|---|
| 1 katori poha + 1 cup chai | 221 kcal | 5.5 g |
| 2 katori poha | 314 kcal | 7.1 g |
| 1 plate poha jalebi | 420 kcal | 6.9 g |
Add up your whole plate
Pick poha and everything else you ate, change the katori or roti size, and see the total calories and protein for the meal. Free, 470+ Indian dishes.
Make it personal
Want a full week of meals built around food like this, sized for your body and goal? The Groteins Diet Plan Generator makes a 7 day Indian diet plan PDF in katori and roti portions.
Frequently asked questions
How many calories are in 1 katori?
1 katori has about 157 kcal, with 3.6 g protein, 22 g carbs and 5.9 g fat (IFCT 2017).
How many calories are in 100 g of poha?
100 g of poha has about 224 kcal and 5.1 g protein.
How much protein is in poha?
1 katori gives about 3.6 g protein. For a full meal total, add everything on your plate in the free Groteins calorie calculator.
Source: Indian Food Composition Tables 2017 (ICMR-NIN). Values are for home style cooking with a normal amount of oil, and a katori of 150 ml. Real values change with recipe and portion size. This is general information, not medical advice.