Poha Calories: Complete Nutrition Guide for Weight Watchers
Poha, the beloved Indian breakfast dish made from flattened rice, has become a go-to meal for health-conscious individuals. But how many calories does poha actually contain? Let’s break down everything you need to know about poha nutrition.
How Many Calories in Poha?
A standard serving of (cooked) poha (150g) contains approximately 200-250 calories. However, the calorie count varies based on preparation method:
- Plain poha (without oil): 180-200 calories per serving
- Regular poha (with 1 tsp oil): 250-270 calories per serving
- Poha with peanuts: 300-320 calories per serving
Raw Poha Nutrition Facts (Per 100g)
| Nutrient | Amount per Serving |
|---|---|
| Calories | 130–140 kcal |
| Carbohydrates | 75–78 g |
| Protein | 6–7 g |
| Fat | 0.5–1 g |
| Dietary Fiber | 5–7 g |
| Iron | 20 mg (approx.) |
Can Poha Help You Lose Weight?
Yes! Poha is an excellent choice for weight management because:
- Low in calories: Compared to parathas or bread, poha offers fewer calories
- High in fiber: Keeps you full longer, reducing snacking
- Easy to digest: Light on the stomach, perfect for breakfast
- Nutrient-rich: Loaded with iron and B vitamins
Poha vs Other Breakfasts: Which Is Healthier?
| Breakfast Item | Serving Size (Approx.) | Calories (per serving) |
|---|---|---|
| Poha | 100–120 g cooked | 150–180 kcal |
| Paratha | 2 medium (100–120 g) | 200–450 kcal |
| Upma | 100–120 g cooked | 150–200 kcal |
| Idli | 2 medium (80–100 g) | 150–200 kcal |
How to Make Healthy Low-Calorie Poha at Home
Want to reduce poha calories further? Try these simple tricks:
- Use minimal oil (or switch to ghee spray)
- Add more vegetables for volume
- Skip peanuts or use fewer
- Choose thick poha varieties for better texture with less quantity
Pro tip: The quality of your rice flakes matters! Using premium katarni chura (thin poha) gives you fluffier, lighter poha with better taste and texture—making portion control easier.
Try Amalfarm Katarni Chura, which is naturally aromatic, vacuum-packed, and sourced directly from Bhagalpur ( Bihar ) farmers.
Ideal Time to Eat Poha for Weight Loss and Energy
Poha works wonderfully as:
- Breakfast: Provides sustained energy throughout the morning
- Post-workout meal: Quick carbs for muscle recovery
- Light dinner: Easy to digest before bedtime
Poha Benefits Beyond Calories
Understanding poha nutrition isn’t just about counting calories. Here’s why it’s genuinely healthy:
- Gluten-free: Perfect for those with gluten sensitivity
- Probiotic-friendly: Helps maintain gut health
- Low glycemic index: Doesn’t spike blood sugar rapidly
- Rich in antioxidants: When loaded with curry leaves and turmeric
Making the Perfect Healthy Poha
The secret to nutritious, low-calorie poha lies in the preparation:
- Rinse poha gently to avoid mushiness
- Use mustard seeds and curry leaves for flavor without calories
- Add onions, tomatoes, and green chilies for nutrition
- Squeeze fresh lemon for vitamin C boost
- Garnish with coriander instead of sev
Quality ingredients make all the difference. Premium katarni chura ensures your poha turns out perfectly fluffy every time, so you’ll never need to add extra oil or toppings to improve texture.
The Bottom Line
Poha calories range from 180-300 depending on how you prepare it, making it one of India’s healthiest breakfast options. With smart ingredient choices and mindful cooking, you can enjoy this delicious dish guilt-free while managing your weight effectively.
Whether you’re counting calories for weight loss or simply looking for nutritious meal options, poha checks all the boxes—affordable, quick to make, and genuinely satisfying.