How many calories is Poha?

1 cup (140g) of Poha has 510 calories.

How much protein is in Poha?

1 cup (140g) of Poha has 9 grams of protein.

How many calories are in 100g of Poha?

100g of Poha has 364 calories and 6 grams of protein.

What is a standard serving for Poha?

A standard serving of Poha is 1 cup (140g), which has 510 calories and 9 grams of protein.

How do I estimate my portion of Poha?

The easiest way is to estimate the main calorie drivers separately: flattened rice volume, mustard seed crunch, turmeric coating and peanut topping. If you don't know how much Poha you ate, or whether you had a cup, serving, plate or bowl, download Welling and it will help estimate the portion for you.

Poha

Generic

1 cup (140g) of Poha contains 510 calories and 9 grams of protein

Amount

Serving

Other servings:

510 calories

per 1 cup (140g)

Protein 9g

Carbs View in app

Fat View in app

Log with Welling

See the full macros for Poha in the Welling app.

Nutrition Facts for 1 cup (140g) of Poha

Nutrition per serving of Poha. Values other than calories and protein are available in the Welling app.
Calories	510 kcal
Protein	9g
Fat	View in app
Carbs	View in app
Fiber	View in app
Sugar	View in app
Sodium	View in app

Macro Ratio for Poha

See how protein, carb and fat are split for this food in the app.

View in app

Foods Related to Poha

Healthier Alternatives for Poha

Frequently Asked Questions

How many calories is Poha?: 1 cup (140g) of Poha has 510 calories.
How much protein is in Poha?: 1 cup (140g) of Poha has 9 grams of protein.
How many calories are in 100g of Poha?: 100g of Poha has 364 calories and 6 grams of protein.
What is a standard serving for Poha?: A standard serving of Poha is 1 cup (140g), which has 510 calories and 9 grams of protein.
How do I estimate my portion of Poha?: The easiest way is to estimate the main calorie drivers separately: flattened rice volume, mustard seed crunch, turmeric coating and peanut topping. If you don't know how much Poha you ate, or whether you had a cup, serving, plate or bowl, download Welling and it will help estimate the portion for you.

Sources and methodology

Nutrition values are reviewed and compiled from published food composition data, the sources listed below, and Welling’s own nutrition database. Values are based on common serving sizes and may vary by portion size, ingredients, cooking method, and restaurant preparation.

References

USDA FoodData Central (opens in a new tab) US Department of Agriculture
EFSA food composition data (opens in a new tab) European Food Safety Authority
Energy and Nutrient Composition of Food (SG FoodID) (opens in a new tab) Health Promotion Board, Singapore
Nutrient Information Inquiry System (opens in a new tab) Centre for Food Safety, Hong Kong
MenuStat (opens in a new tab) Restaurant menu nutrition data, NYC Department of Health and Mental Hygiene
Welling food database Welling's own food and serving size data

Last updated: September 10, 2026