💡 Quick Answer
One plate of home kanda poha (about 180 g, from 50 g dry poha and 2 tsp oil) has roughly 300 kcal, 4.5 g protein and 47 g carbs. Adding a heaped spoon of peanuts takes it to about 390 kcal and 8 g protein. Indori poha with sev and peanuts can reach 470 kcal.
- Oil, peanuts and sev add more calories than you expect.
- Plain poha is low in protein, so it does not keep you full for long.
- Adding soya granules gives a 20 g protein plate at about 390 kcal.
Poha is the default breakfast across Maharashtra, Madhya Pradesh, Gujarat and much of North India: quick, cheap and comforting. It is also easy to under-log. The poha itself is moderate in calories, but the oil, peanuts and sev that make it taste good can add more than the poha does.
Calories in Poha per Plate
A typical home plate is about 150–200 g cooked, made from roughly 40–50 g of dry poha. We calculated each plate from its ingredients so you can see where the calories come from. Dry poha (flattened rice) has about 346 kcal, 6.6 g protein, 77 g carbs and 1.2 g fat per 100 g (NIN, ICMR). Peanuts are 567 kcal and 25.8 g protein per 100 g, and oil about 44 kcal per teaspoon (USDA FoodData Central).
| Poha (1 plate) | Plate weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Kanda / aloo poha, no peanuts (2 tsp oil) | ~180 g | ~300 kcal | ~4.5 g | ~47 g | ~11 g |
| Poha with peanuts (+15 g peanuts) | ~195 g | ~390 kcal | ~8 g | ~50 g | ~18 g |
| Light home poha (1 tsp oil, no potato) | ~160 g | ~235 kcal | ~4 g | ~42 g | ~5.5 g |
| Small plate, no peanuts | ~150 g | ~250 kcal | ~3.5 g | ~38 g | ~9 g |
| Indori poha with sev and peanuts | ~210 g | ~470 kcal | ~10 g | ~55 g | ~24 g |
| High-protein poha (recipe below) | ~230 g | ~390 kcal | ~20 g | ~54 g | ~11 g |
| Dry poha, 100 g (uncooked) | 100 g | 346 kcal | 6.6 g | 77 g | 1.2 g |
Basis: NIN (ICMR) values for dry flattened rice; peanuts, oil, onion, potato and sev from USDA FoodData Central. Every plate is a recipe estimate: oil is the biggest variable, followed by peanuts and potato. Restaurant and street poha often use more oil than home poha.
Put simply: a plate of home kanda poha is about 300 kcal; add a spoon of peanuts and it is about 390. Per 100 g cooked, home poha works out to roughly 150–170 kcal.
Where the Calories Come From
- Poha (50 g dry): about 173 kcal, mostly carbs.
- Oil (2 tsp): about 88 kcal. Cutting to 1 tsp saves 44 kcal with little change in taste.
- Peanuts (1 heaped tbsp, ~15 g): about 85 kcal and 4 g protein. They add crunch and some protein, but are mostly fat.
- Sev on top (15 g): about 80 kcal of fried besan. Delicious, but the least useful calories on the plate.
- Onion, potato, peas: 30–50 kcal together. Peas add a little protein and fibre.
Is Poha Good for Weight Loss?
Poha is a reasonable fat-loss breakfast: it is light, takes 10 minutes to make and a plate is under 300 kcal if you keep the oil to a teaspoon or two. Its weak point is protein. A plain plate has only 4–5 g, which is why many people feel hungry again within two hours.
Poha is made from rice, so its carbs behave much like rice; see calories in rice. If you have diabetes, a large plate of poha on its own may not suit you, so ask your doctor or dietitian about portion and pairing.
The simple fix is to keep the poha and add protein.
High-Protein Poha: 20 g Protein Version
This version keeps the taste of regular kanda poha and quadruples the protein by adding soya granules, which pick up the masala well and practically disappear into the dish.
| Ingredient | Amount | Calories | Protein |
|---|---|---|---|
| Thick poha (dry) | 50 g | 173 kcal | 3.3 g |
| Soya granules (dry), soaked and squeezed | 25 g | 86 kcal | 13 g |
| Peanuts | 10 g | 57 kcal | 2.6 g |
| Oil | 1 tsp | 44 kcal | 0 g |
| Onion, peas, capsicum, curry leaves, lemon | ~80 g | ~30 kcal | ~1 g |
| Total | ~390 kcal | ~20 g | |
| Optional: 1 katori curd on the side | 150 g | ~90 kcal | ~5 g |
Soya granules from typical Indian pack values (~345 kcal and 52 g protein per 100 g dry); see our soya chunks protein guide.
- Rinse the poha in a sieve until soft, then let it drain. Soak the soya granules in hot water for 10 minutes and squeeze them dry.
- Heat 1 tsp oil, add mustard seeds, curry leaves, green chilli and the peanuts. Add onion and cook until soft.
- Add the soya granules with a pinch of salt, haldi and red chilli, and stir-fry for 3–4 minutes.
- Add peas and capsicum, then the poha, salt and a pinch of sugar if you like. Mix gently, cover for 2 minutes.
- Finish with lemon juice and coriander. Serve with a katori of curd for about 25 g protein in total.
Other ways to add protein: stir in 2 scrambled eggs (about 12.6 g protein), top with 50 g crumbled paneer (about 9 g), or swap half the poha for sprouted moong. More ideas in our high-protein Indian breakfast guide.
How It Fits Your Goal
Fat loss: make poha with 1 tsp oil, skip the sev, keep peanuts to about 10 g and add soya, eggs or paneer. The high-protein version is about 390 kcal with 20 g protein, which keeps most people full until lunch.
Muscle gain: poha is an easy pre-workout carb. Eat a larger plate (70–80 g dry poha) with peanuts and a protein side, or the high-protein version plus a glass of milk, for 30+ g protein. Compare poha with idli, dosa and chapati in the Indian food calories and protein chart, and set your targets with the calorie calculator.
Frequently Asked Questions
How many calories are in 1 plate of poha?
A home plate of kanda poha of about 180 g, made from 50 g dry poha and 2 teaspoons of oil, has roughly 300 kcal and 4.5 g protein. With 15 g peanuts it is about 390 kcal.
How many calories are in 100 g of poha?
Dry poha has about 346 kcal and 6.6 g protein per 100 g. Cooked home poha with oil, onion and potato works out to roughly 150 to 170 kcal per 100 g.
Is poha good for weight loss?
Yes, in moderate portions. A plate made with 1 to 2 teaspoons of oil is 235 to 300 kcal. It is low in protein, so add soya granules, eggs, paneer or curd to stay full longer.
How much protein is in poha?
A plate of plain poha has only about 4 to 5 g protein. Peanuts take it to about 8 g, and adding 25 g dry soya granules raises it to about 20 g.
Do peanuts make poha fattening?
Peanuts add about 85 kcal per heaped tablespoon (15 g), mostly from fat, along with about 4 g protein. A small amount is fine; on a fat-loss diet keep it to about 10 g per plate.
Is poha better than upma or idli?
They are similar. A plate of poha is about 300 kcal, two idlis with sambar about 235 kcal. Idli is steamed without oil, while poha and upma depend on how much oil you use. Whichever you choose, add a protein source.
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