Calories in Poha (flattened rice)
One katori of Poha (flattened rice) is about 150 g, which comes to 196 kcal and 3.8 g of protein — roughly 13% of a 1,500 calorie day.
Poha (flattened rice) nutrition
| Per | 1 katori (150 g) | 100 g |
|---|---|---|
| Energy | 196 kcal | 131 kcal |
| Protein | 3.8 g | 2.5 g |
| Carbohydrate | 38.1 g | 25.4 g |
| Fat | 3.9 g | 2.6 g |
| Fibre | 1.4 g | 0.9 g |
Values from IFCT 2017, the Indian food composition tables, rather than a generic international database. Source: IFCT2017 A020 derived.
What the numbers say
By its own figures this is mostly energy rather than protein, so it needs something alongside it.
Protein is the number most Indian plates are short of. If a meal built around this lands under about 15 g, add curd, dal or eggs rather than changing the dish.
Similar foods, by calories
- Steamed rice (cooked) — 195 kcal per katori
- Idli — 52 kcal per piece
- Thatte idli (Karnataka plate idli) — 117 kcal per piece
- Basmati rice (cooked) — 195 kcal per katori
Common questions
How many calories in 1 katori of Poha (flattened rice)?
About 196 kcal per katori (150 g), and 131 kcal per 100 g.
How much protein is in Poha (flattened rice)?
About 3.8 g per katori, which is 2.5 g per 100 g.
More guides
This is general food guidance, not medical advice. If you are pregnant, taking medication or managing an illness, show any plan to your doctor first.