Poha nutrition
Poha has approximately 5g protein, 250 calories, 42g carbs, and 7g fat per 1 plate (200g). The estimated cost is ₹15, which works out to 3.3g protein per ₹10.
About the same protein as 1 bowl of Curd (5g).
How much protein in 1 plate of Poha?
1 plate of Poha gives about 5g protein and 250 calories, with 42g carbs and 7g fat. 100g of Poha comes to 2.5g protein and 125 calories.
| Quantity | Protein | Calories | Carbs | Fat | Est. cost |
|---|---|---|---|---|---|
| Half a plate of Poha | 2.5g | 125 | 21g | 3.5g | ₹8 |
| 1 plate of Poha | 5g | 250 | 42g | 7g | ₹15 |
| 2 plates of Poha | 10g | 500 | 84g | 14g | ₹30 |
| 100g of Poha | 2.5g | 125 | 21g | 3.5g | ₹8 |
Every row is scaled from the 1 plate (200g) serving in our database. The 100 g row uses the 200 g serving weight.
Is Poha good for protein?
Poha gives 5g protein for 250 calories. That makes it a light protein option compared with many Indian meals. Use it with the full database when you want to compare protein, calories, cost, and serving size across common foods like dal, paneer, eggs, chicken, idli, dosa, rice, and curd.
Meal swaps for better macros
- Poha + Peanuts + Sprouts: +8g protein. Extra peanuts and sprouted moong make it a protein meal
Poha questions
How much protein is in Poha?
One serving, 1 plate (200g), has about 5g of protein, 250 calories, 42g of carbs and 7g of fat.
How many calories are in Poha?
About 250 calories in one serving, 1 plate (200g). Roughly 8% of those calories come from protein, 67% from carbs and 25% from fat.
Is Poha good for muscle gain?
Not on its own. Poha has only 5g of protein per serving, so treat it as an energy source and add paneer, soya chunks or a bowl of curd to the same meal.
Is Poha good for weight loss?
Only in small portions. Poha has 250 calories per serving but only 5g of protein, so it fills you up less per calorie. Fat loss depends on your total daily calories, so keep portions small or have it less often.
Is Poha a cheap source of protein?
It is average. At an estimated ₹15 per serving, Poha gives about 3.3g of protein per ₹10. That ranks 33 out of 87 foods in our Indian food database for protein value.
Related Indian foods
Want to compare this with 80+ Indian foods by protein, calories, cost, veg/non-veg filters, and region?
Open the Food DatabaseNutrition data last verified . Values are practical estimates for standard servings, adapted from the Indian Food Composition Tables 2017 (IFCT 2017, NIN Hyderabad), USDA references and common Indian home or restaurant portions. Costs are typical Indian retail prices. Real numbers vary with oil, ghee, portion and recipe. How we estimate.