VeganSnacks & Branded

Poha

Nutrition Facts Per 100g

Poha is a popular food product available in India. At 360 kcal per 100g, it is helpful to understand its nutritional profile as part of a balanced diet. Notable nutrients include Carbohydrates (approximately 61% of a typical adult's daily needs) and Iron (approximately 47% of a typical adult's daily needs). Review the full nutrition facts below.

Nutrition Summary

360kcalCalories

7.1gProtein

79.3gCarbs

1.0gFat

1.0gFiber

Protein 8% Carbs 88% Fat 3%

Micronutrients

High in:IronNiacin (B3)Thiamin (B1)

Calcium20.0 mg(2%)

Iron6.1 mg(47%)

Zinc1.1 mg(12%)

Potassium117 mg(4%)

Sodium7.0 mg(1%)

Magnesium20.0 mg(6%)

Phosphorus40.0 mg(6%)

Thiamin (B1)0.2 mg(17%)

Riboflavin (B2)0.0 mg(1%)

Niacin (B3)4.0 mg(27%)

Vitamin C0 mg(0%)

Vitamin A0 µg(0%)

Folate (B9)10.0 µg(3%)

Vitamin B60.1 mg(8%)

Vitamin B120 µg(0%)

Vitamin D0 µg(0%)

Vitamin E0.1 mg(1%)

Fat Breakdown4

MUFA0.3 g

PUFA0.5 g

Omega-30 g

Omega-60.5 g

Limit These2

Saturated Fat0.2 g

Cholesterol0 mg

Common Serving Sizes

1 cup80g

288 kcal5.7g protein

100 g100g

360 kcal7.1g protein

Compare With Similar Foods

Frequently Asked Questions

How many calories are in Poha?

Poha contains 360 kcal per 100g. A typical serving (1 cup) contains approximately 288 kcal.

How much protein is in Poha?

Poha provides 7.1g of protein per 100g, which is approximately 14% of an average adult's daily protein needs based on Indian RDA guidelines.

Is Poha good for weight loss?

Poha provides 360 kcal per 100g. While nutritious, portion control is important if weight loss is a goal. A dietitian can help create a balanced plan.

Is Poha vegan?

Yes, Poha is vegan — it contains no animal-derived ingredients.

🧑‍⚕️Are you a Dietitian?Manage clients, create meal plans, and grow your practiceGo to Professional Portal →🧮Free Nutrition CalculatorDiscover your daily calorie, protein & vitamin needs in 60 secondsCalculate now →

About this data

These nutrition facts come from mealPlan.fit, practice-management software for dietitians and nutritionists in India. Values are based on the Indian Food Composition Tables (IFCT) and compared against ICMR 2020 RDAs. Dietitians use mealPlan.fit to analyse Indian meals on this same ingredient data, draft weekly meal plans with AI, and share plans with clients on WhatsApp.

Compare dietitian software in India · mealPlan.fit for dietitians

Get Your Nutrition Assessment →