How many calories are there in 1 plate poha?

Poha, also known as flattened rice, is one of India’s most beloved breakfast dishes. Popular across regions like Maharashtra, Madhya Pradesh, and Gujarat, this light yet filling meal is made by tempering soaked poha with spices, onions, mustard seeds, and often peanuts. But how calorie-dense is a typical serving? If you’re watching your intake or trying to eat more mindfully, knowing the calorie content in one plate of poha is essential.

Calories in 1 Plate of Poha

A standard serving of poha (1 medium plate or ~150–180g cooked) contains approximately 230–270 calories, depending on the ingredients used. A lighter version made without peanuts or potatoes may be closer to 200–220 kcal, while a richer version with oil, sev, or fried peanuts may reach up to 300 kcal per plate.

The calorie count is highly recipe-dependent and also varies based on cooking oil quantity and toppings.

Macronutrient Breakdown (Standard 180g Plate with Peanuts)

Poha is primarily a carbohydrate-rich dish but provides moderate protein and fat, especially if cooked with peanuts or served with curd.

Nutritional Benefits of Poha

• Easily digestible: Light on the stomach and suitable for all age groups

• Iron-rich: Flattened rice retains iron, which supports hemoglobin production

• Gluten-free: Naturally free from wheat or gluten, safe for gluten-sensitive individuals

• Quick to prepare: Cooks in under 15 minutes, perfect for busy mornings

• Customizable: Can be made low-calorie or high-protein depending on ingredients

What Influences the Calorie Count in Poha?

1. Type and Quantity of Oil Used

Poha cooked with minimal oil (1 tsp per serving) is much lighter than poha made with 2–3 tablespoons of oil or ghee.

2. Addition of Peanuts

While peanuts add healthy fats and crunch, they are calorie-dense. 1 tablespoon of roasted peanuts adds ~50–60 calories.

3. Use of Potatoes

Boiled or sautéed potatoes increase carbohydrate and calorie content. Half a medium potato adds ~60–70 kcal.

4. Garnishing and Toppings

Sev, bhujia, or grated coconut can add flavor and texture but may also increase calories by 40–80 kcal, depending on quantity.

5. Serving Size

A larger plate or second helping could easily double your calorie intake. Stick to one portion if you’re watching calories.

Low-Calorie Poha Tips

• Use 1 tsp oil and steam instead of fry ingredients

• Add vegetables like peas, carrots, beans, or capsicum to bulk up volume without increasing calories much

• Skip or reduce peanuts and potatoes for a leaner version

• Garnish with lemon juice, coriander, and grated carrot instead of sev

• Serve with plain curd instead of fried accompaniments for extra protein

Is Poha Good for Weight Loss?

Yes, when prepared smartly, poha is an excellent addition to a weight loss diet. It’s low in fat, moderate in calories, and keeps you full without feeling heavy. Its iron content also supports energy metabolism, which is critical during fat loss.

Weight-loss-friendly Poha Tips:

• Use red or brown poha for added fiber

• Add protein like tofu cubes, paneer shreds, or boiled chickpeas

• Pair with a bowl of curd for a complete meal

• Eat mindfully, avoiding double servings

Poha vs Other Indian Breakfasts (Calorie Comparison)

Poha holds up well against other Indian breakfasts in terms of being light, customizable, and relatively low in calories.

Can Diabetics Eat Poha?

Flattened rice has a moderate glycemic index, and its impact on blood sugar can be controlled by:

• Using minimal oil

• Avoiding potato

• Adding fiber-rich vegetables

• Pairing with a protein source like curd, paneer, or boiled egg

This helps reduce glucose spikes and improves satiety.

Who Should Avoid Poha Frequently?

While poha is safe for most, it may not suit:

• People on low-carb or keto diets

• Those who eat it with excess oil or fried toppings regularly

• Individuals with blood sugar management issues, unless modified as above

Summary

A standard 1 plate of poha contains about 230–270 calories, depending on how it’s made. It is light, quick, and easy to digest, with enough flexibility to make it either indulgent or diet-friendly. For those counting calories or trying to maintain a healthy weight, poha offers the perfect balance of energy and nutrition. Control the oil, be smart with toppings, and add veggies or protein to transform this simple dish into a complete, satisfying meal.