West and Central India · Breakfast
Poha
Also called aval, kanda poha, kande pohe, flattened rice, chivda
Flattened rice softened in water and cooked with onion, potato, peanuts and a light mustard and curry-leaf tempering, finished with lemon. A quick Maharashtrian breakfast.
The short answer
Poha has about 481 kcal in a regular serving (1 plate, about 240 g), with 10.8 g of protein and 7 g of fibre. It rates 2.0/5 (limited fit) for weight management: it is low in protein for its calories and a regular serving is a large portion.
Reviewed by Deepu Oommen on 23 Oct 2026 · How we review
- Calories per serving
- 481 kcal
- 1 plate (about 240 g)
- For weight management
- 2.0 / 5Rated 2 out of 5. Limited fit for weight management
- Protein and fibre
- 10.8 g · 7 g
- per serving
- Brisk walking
- About 1 hr 30 min
- uses similar energy (70 kg adult)
What's in poha?
Raw weights for one serving (1 plate, about 240 g), from the standard recipe
- Poha (flattened rice), 58 g
- Onion, 61 g
- Green chilli, 4 g
- Potato, 67 g
- Oil, 11 g
- Peanuts, 18 g
- Coriander leaves, 3 g
- Sugar, 2 g
How is poha made?
Preparation 12 min · Cooking 13 min
- 1Rinse the poha in a sieve, drain it well and let it rest for 5 to 10 minutes until soft.
- 2Fry the peanuts in oil until crunchy and set them aside.
- 3Splutter mustard and cumin in the same oil, then add hing, onion, green chillies and curry leaves and cook until the onion turns light pink.
- 4Add the diced potato and cook covered on low heat until tender.
- 5Stir in turmeric, salt, a pinch of sugar and the soft poha, cover and steam on low heat until hot.
- 6Finish with lemon juice, coriander and the peanuts.
Poha nutrition
| Nutrient | Per serving (1 plate, about 240 g) | Per 100 g |
|---|---|---|
| Energy | 481 kcal | 201 kcal |
| Protein | 10.8 g | 4.5 g |
| Carbohydrate | 65.5 g | 27.3 g |
| Fat | 19.2 g | 8 g |
| Fibre | 7 g | 2.9 g |
Calculated from a standard recipe (based on a recipe by Swasthi's Recipes: Kanda Batata Poha, serves 2) using IFCT 2017 (ICMR-NIN) and USDA FoodData Central values for the raw ingredients, divided by the weight of the cooked dish (433 g for the whole recipe). Salt and dry spices are left out. The regular serving is the average portion in three chefs' recipes: Swasthi's Recipes, Kanda Batata Poha 216 g, Archana's Kitchen, Maharashtrian Kanda Poha 215 g and Hebbar's Kitchen, Poha Recipe 2 Ways (kanda poha with potato) 275 g. Food composition: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), Hyderabad. How we calculate nutrition facts. Home and restaurant versions vary with the oil, rice and portion used.
Is poha good for weight management?
It rates 2.0/5, a limited fit, because it is low in protein for its calories and a regular serving is a large portion.
- Calories per gram (35% of the rating)2.00 kcal · 59/100
- Protein per 100 kcal (25% of the rating)2.2 g · 22/100
- Fibre per 100 kcal (20% of the rating)1.4 g · 48/100
- Portion (20% of the rating)481 of 400 kcal (breakfast) · 30/100
Each part is scored against fixed limits, then weighted. A higher rating does not mean a food causes weight loss. How the rating works
Lighter ways to have poha
- Use more onion and vegetables (peas, carrot, beans) and less oil in the pan
- Keep the peanuts to a small spoon, they add a lot of energy
- Rinse the poha well so it needs no extra oil to stay loose
- Pair it with a bowl of curd or sprouts for more protein
- Squeeze lemon on top instead of adding sev or chivda
Common questions about poha
How many calories are in poha?
About 481 kcal in 1 plate, about 240 g, or 201 kcal per 100 g.
Is poha good for weight management?
It rates 2.0/5, a limited fit: it is low in protein for its calories and a regular serving is a large portion. See the lighter ways to have it on this page.
How much protein is in poha?
About 10.8 g in 1 plate, about 240 g, which is 2.2 g for every 100 kcal.
How much walking uses the energy in poha?
About 1 hr 30 min of brisk walking for a 70 kg adult uses similar energy to one regular serving.
Is poha good for weight management?
Poha is light but low in protein. A plate of about 240 g gives roughly 480 kcal here, so pair it with curd, sprouts or an egg to stay full longer.
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Information, not medical advice. Values are estimates for a typical recipe. Found an error? Tell us.