Food
Poha: Calories, Protein & Macros
A 1 bowl serving of Poha has 162 kcal, 3.4g protein, 19.3g carbs and 7.8g fat — 2.1g of protein per 100 kcal. It's a vegetarian cooked dish from the rice & grains group, logged directly in IRONSLOG's 1,579-item Indian food database.
What's in a standard serving of Poha?
A 1 bowl serving has 162 kcal, 3.4g protein, 19.3g carbohydrate, 7.8g fat and 2g fiber. Per 100 g it's 294.5 kcal, 6.1g protein, 35g carbs and 14.1g fat — use the per-100g figures to rescale for whatever portion is actually eaten.
How does Poha fit a cut vs a bulk?
At 2.1g of protein per 100 kcal, Poha is more calorie-dense than protein-dense — on a calorie deficit (a cut) it's worth measuring the portion carefully so it doesn't crowd out higher-protein foods within a fixed calorie budget. On a calorie surplus (a bulk) that same calorie density is an advantage — it's an easy way to add calories without needing a large plate.
How much Poha should I eat?
The dataset's reference serving is 1 bowl (55 g), giving the 162 kcal and 3.4g protein above. Most people fit 1-2 servings into a single meal depending on the rest of the plate and their daily calorie target — log the actual amount eaten in IRONSLOG rather than assuming one fixed serving every time.
What can I swap for Poha?
- Masala dosa — vegetarian, 165 kcal per 100 g, 2g protein per 100 kcal
- Semolina upma — vegetarian, 148 kcal per 100 g, 2.2g protein per 100 kcal
- Vegetable biryani/biriyani — vegetarian, 175 kcal per 100 g, 1.8g protein per 100 kcal
| Metric | Per 1 bowl | Per 100 g |
|---|---|---|
| Calories | 162 kcal | 294.5 kcal |
| Protein | 3.4 g | 6.1 g |
| Carbohydrate | 19.3 g | 35 g |
| Fat | 7.8 g | 14.1 g |
| Fiber | 2 g | 3.7 g |
| Protein per 100 kcal | 2.1 g | 2.1 g |
Key takeaways
- A 1 bowl serving of Poha has 162 kcal and 3.4g protein.
- Poha carries 2.1g of protein per 100 kcal — more calorie-dense than protein-dense.
- It's a vegetarian cooked dish in the rice & grains group.
- Nutrition data is from the Indian Nutrient Databank / IFCT 2017, not estimated.
Log Poha in your nutrition diary
Try IRONSLOG freeFrequently asked questions
How much protein is in Poha?
6.1g per 100 g, or 3.4g in a 1 bowl serving — 2.1g of protein per 100 kcal.
Is Poha vegetarian?
Yes — Poha is vegetarian.
Can I log Poha in IRONSLOG?
Yes — Poha is one of the 1,579 items in IRONSLOG's Indian food database, searchable directly from the nutrition log.