ThaliScanCalories in kanda poha
1 small katori of poha (98 g): 177 kcal · 4.8 g protein · 24.8 g carbs · 7.9 g fat
Calories and macros in poha by portion
| Portion | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|
| ½ small katori (49 g) | 88 | 2.4 | 12.4 | 4.0 |
| 1 small katori (98 g) | 177 | 4.8 | 24.8 | 7.9 |
| 2 small katoris (196 g) | 354 | 9.6 | 49.6 | 15.8 |
| 100 g | 181 | 4.9 | 25.3 | 8.1 |
Per-100 g values: Indian Nutrient Databank. Portion weight: ThaliScan's typical home portion (how portions are set).
Protein in poha
1 small katori of poha has 4.8 g protein. That is 11% of its calories, or 2.7 g protein per 100 kcal. It also has 3.7 g fibre.
The standard recipe behind these numbers is made with poha (rice flakes), green peas, onion, carrot, peanuts, sunflower oil, urad dal, lemon and green chillies.
Poha on a typical plate
| Item | Calories (kcal) | Protein (g) |
|---|---|---|
| 2 small katoris of poha (196 g) | 354 | 9.6 |
| ½ glass of whole cow milk (125 g) | 91 | 4.1 |
| Plate total | 445 | 13.7 |
Why poha calorie numbers differ
Kanda poha is flattened rice softened in water and tossed in a tadka with onion, peas, carrot, peanuts, green chilli and lemon. Oil in the tadka and the quantity of peanuts are what shift the calories, and a dry, fluffy poha from a street stall can differ from a moist home version. Sev sprinkled on top, common in Indore, adds more.
One extra teaspoon of ghee or oil (5 g) adds 45 kcal, 25% of the calories in 1 small katori of poha.
The numbers here are for a standard home recipe at 98 g per small katori. Weigh your portion or compare it with that weight.
Log poha in ThaliScan
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FAQ
How many calories are in 1 small katori of poha?
1 small katori of poha (98 g) has 177 kcal, with 4.8 g protein, 24.8 g carbs and 7.9 g fat.
How many calories are in 100 g of poha?
100 g of poha has 181 kcal and 4.9 g protein.
How much protein is in poha?
1 small katori of poha has 4.8 g protein, and 100 g has 4.9 g.
How much is 1 small katori of poha?
This chart uses 98 g for 1 small katori of poha, a typical home portion. A heaped or thin serving can weigh quite differently, so compare yours with that weight.
Related foods
See the full Indian food calorie chart
Source: Per-100 g values from the Indian Nutrient Databank (INDB), described in Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM. Development of an Indian Food Composition Database. Current Developments in Nutrition. 2024;8(7):103790 (article, published under CC BY 4.0). Adapted by ThaliScan: values per portion and for several portions are calculated from the per-100 g figures at the weights shown.
Last checked: 10 October 2026. Estimates for general wellness, not medical advice.