Ingredient Guide•Poha
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High ProteinSource of Fiber
Grains & CerealsBreakfast CerealsIndian Subcontinent, especially Western and Central India
PohaCalories, Nutrition Facts, Culinary Uses & Recipes
Also known as:
Chivda Rice FlakesFlattened Rice
Poha is flattened rice commonly used in Indian breakfasts. It is light, easy to digest, and quick to cook. Provides carbohydrates for energy. Often fortified with iron.
Calories (100g)350 kcal
Dietary ProfileVegan & Vegetarian
Default UnitCup
Calories in Poha & Nutritional Facts
Standard food-composition values per 100g edible portion and realistic serving portions
How many calories are in Poha?
100 grams of Poha (raw/dry reference weight) provides approximately 350 kcal, 75.0g carbohydrates, 7.0g protein, 1.3g fat, and 1.5g dietary fiber. A realistic single-person portion of 50g contains roughly 175 kcal before cooking oils or garnishes. When prepared at home as a medium bowl (~150g cooked) of Kanda or Batata Poha using 45–50g dry poha, 1 teaspoon cooking oil (~40 kcal), onions, curry leaves, and spices, total calories typically range from 180 to 250 kcal (adding 1 tbsp roasted peanuts adds ~50–60 kcal, and diced potato adds ~35 kcal).
350.0kcal
Calories
7.0g
Protein
75.0g
Carbs
1.3g
Fat
1.5g
Fiber
0.1g
Sugar
| Portion Size | Calories | Carbs | Protein | Fat | Fiber |
|---|---|---|---|---|---|
| Per 30g (Small / 2–3 Tbsp) | 105 kcal | 22.5g | 2.1g | 0.4g | 0.4g |
| Per 50g (Standard Home Serving) | 175 kcal | 37.5g | 3.5g | 0.7g | 0.8g |
| Per 100g (Standard Reference) | 350 kcal | 75.0g | 7.0g | 1.3g | 1.5g |
Source & Disclaimer: Nutritional figures represent approximate values per 100g edible portion compiled from standard food-composition references (including ICMR-NIN Indian Food Composition Tables & USDA FoodData Central). Values vary by grain thickness, moisture, brand, and added cooking oils or garnishes. Provided for general culinary information only and not as medical or clinical dietary advice.
Storage Instructions
Keep Poha fresh and long-lasting
Store poha in a clean, airtight container in a cool, dry place away from direct sunlight and moisture. Keep the container tightly sealed to protect the flakes from humidity, insects, and unwanted odours. When stored properly, poha generally retains its quality for several months. Avoid using a wet spoon or adding moisture to the container.
Kitchen Preparation & Cooking Uses
Best culinary practices & prep tips
Rinse poha gently under running water and drain it immediately. Do not soak it for a long time, as thin poha can become soft and mushy. Allow the drained poha to rest for a few minutes so it absorbs enough moisture and becomes tender. Thick poha may need slightly more moisture or resting time. Add it to the prepared tempering near the end of cooking and mix gently to keep the flakes light and separate.
Culinary Uses, Origins & Cultural Heritage
How Poha is used across regional kitchens and history
Common Culinary Uses
Historically, flattened rice was valued because it could be stored for extended periods and prepared quickly. It could be eaten after softening with water or milk, mixed with jaggery, cooked with spices, or roasted to make snacks. Over time, regional cuisines adapted poha to local ingredients and tastes, creating preparations such as Maharashtrian kanda poha, kanda batata poha, Indori poha, Dadpe Pohe, chivda, dahi poha, and sweet poha dishes.
Historical Roots
Poha, also known as flattened rice, has a long history in the Indian subcontinent, where rice has been a staple food for thousands of years. Flattening partially cooked rice helped make it lighter, easier to store, and quicker to prepare. The exact origin of poha is difficult to establish, but the traditional method developed as a practical way to preserve rice and create a convenient food that could be prepared with minimal cooking.
Regional & Cultural Traditions
Poha is more than a breakfast food in many Indian communities. It is associated with hospitality, family gatherings, regional identity, and everyday home cooking. In Madhya Pradesh and Maharashtra, pohe is commonly served with tea when welcoming guests. Kanda pohe also has a traditional association with meetings between families during arranged-marriage introductions. Across India, poha is known by several regional names, including aval, avalakki, atukulu, chuda, chira, and chiura. Its many names and preparations reflect the diversity of food traditions across the Indian subcontinent.
Did You Know?
Poha is made by partially cooking, drying, and flattening rice grains. It is known by many names across India, including pohe, aval, avalakki, atukulu, chuda, and chira. Poha is available in thin, medium, and thick varieties, with each type suited to different recipes. Indori poha is traditionally served with sev and is often enjoyed alongside jalebi. In Maharashtra, the phrase “kanda pohe” is closely associated with traditional family meetings during arranged-marriage introductions. Poha can be used in savoury breakfasts, dry snack mixes, chaat, desserts, and festive preparations.
Chef & Cooking Tips
Choose the type of poha according to the recipe. For a more balanced meal, combine poha with vegetables and a source of protein, such as peanuts, peas, sprouts, paneer, or legumes.
Recipes Using Poha
Explore 1 recipe featuring Poha
Frequently Asked Questions about Poha
Common questions on calories, cooking methods, and kitchen storage
How many calories are in Poha?
Per 100 grams (raw/dry reference weight), Poha contains approximately 350 kcal, 75.0g carbohydrates, 7.0g protein, 1.3g fat, and 1.5g dietary fiber. When rinsed and cooked into a standard home bowl of Kanda or Batata Poha (using ~45–50g dry poha, 1 tsp oil, onions, mustard seeds, and herbs), a single bowl typically provides 180 to 250 kcal depending on added peanuts, potatoes, or sev.
What is Poha and how is it used in cooking?
Poha is flattened rice commonly used in Indian breakfasts. It is light, easy to digest, and quick to cook. Provides carbohydrates for energy. Often fortified with iron.
How do you prepare and cook with Poha?
Rinse poha gently under running water and drain it immediately. Do not soak it for a long time, as thin poha can become soft and mushy. Allow the drained poha to rest for a few minutes so it absorbs enough moisture and becomes tender. Thick poha may need slightly more moisture or resting time. Add it to the prepared tempering near the end of cooking and mix gently to keep the flakes light and separate.
How should Poha be stored to keep it fresh?
Store poha in a clean, airtight container in a cool, dry place away from direct sunlight and moisture. Keep the container tightly sealed to protect the flakes from humidity, insects, and unwanted odours. When stored properly, poha generally retains its quality for several months. Avoid using a wet spoon or adding moisture to the container.
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