Poha has 250 kcal per 1 cup, with 5 g protein, 45 g carbohydrates and 6 g fat.
Last updated: October 3, 2026 · Written and fact-checked by the Calorie Cal team.
Poha is low in protein: only 8% of its calories come from protein. Most of its calories (71%) come from carbohydrates.
Calculated with 4 kcal per gram of protein and carbohydrate and 9 kcal per gram of fat, so the total can differ slightly from the listed calories.
A favorite breakfast in Maharashtra and Madhya Pradesh, poha is flattened rice softened in water and tempered with oil, mustard seeds, onion, turmeric and peanuts. One cup comes to about 250 kcal, mostly from carbohydrate. The peanuts, oil and sev topping are where the calories climb, so going easy on them keeps a plate light.
Also known as: kanda poha, pohe, flattened rice, beaten rice, aval
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup | 250 kcal | 5 g | 45 g | 6 g |
| 2 × 1 cup | 500 kcal | 10 g | 90 g | 12 g |
| 3 × 1 cup | 750 kcal | 15 g | 135 g | 18 g |
One serving (1 cup) is 13% of a 2,000 kcal day and 17% of a 1,500 kcal day. It also gives 5 g of protein, which is 5% of a 100 g daily protein target.
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Poha | 1 cup | 250 kcal | 5 g |
| Naan | 1 piece | 262 kcal | 9 g |
| Samosa | 1 piece | 262 kcal | 4 g |
| Palak Paneer | 1 cup | 270 kcal | 14 g |
| Rajma | 1 cup | 225 kcal | 15 g |
| Chole | 1 cup | 280 kcal | 12 g |
| Chicken Biryani | 1 cup | 290 kcal | 14 g |
Poha has 250 kcal per 1 cup. That serving also has 5 g protein, 45 g carbohydrates and 6 g fat.
Poha has 5 g of protein per 1 cup, so 8% of its calories come from protein.
No single food makes you gain or lose weight. Your total calories over the day and week do. Poha can fit a weight-loss diet when the portion fits your daily calorie target.
It depends on your age, sex, height, weight and activity level. Most adults need somewhere between 1,600 and 3,000 kcal a day. Use the free calorie calculator to get your personal number.
Nutrition values are typical averages based on USDA FoodData Central and the Indian Food Composition Tables 2017 (ICMR–National Institute of Nutrition), with recipe-based estimates for mixed dishes.
Values are typical averages and vary by recipe, brand and portion size. For packaged foods, check the label. This page is general information, not medical advice.