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Poha Nutrition Facts Per 100g — The Numbers First

Poha (flattened rice, also called aval or chivda) is made by parboiling paddy, then rolling it flat under pressure until the grains become thin, dry flakes. Because it is partially cooked during processing, it rehydrates and softens within minutes — which is why it has been a breakfast staple across Maharashtra, Madhya Pradesh, and Gujarat for generations.

Before getting into what the numbers mean, here they are. These values are for raw, uncooked poha per 100g:

These are raw-weight figures. Once cooked, the numbers shift significantly because poha absorbs water and roughly doubles in volume. Cooked poha per 100g typically contains 110–130 calories, 25–30g carbohydrates, and 3–4g protein — which is the figure most relevant for people tracking a prepared serving.

Calories: Raw vs. Cooked, and Why the Difference Matters

The calorie gap between raw and cooked poha trips up a lot of people. Raw poha is calorie-dense because it is dehydrated — roughly 330–360 kcal per 100g. Once you add water and cook it, the volume increases while calorie density drops sharply. Plain cooked poha without oil contains around 110–130 calories per 100g, while a restaurant-style preparation with generous oil can reach 200+ calories for the same cooked weight.

A standard home serving — one bowl of cooked poha, roughly 150–180g cooked weight — starts from approximately 40–50g of raw poha (about half a cup dry). That translates to roughly 165–180 calories before any additions. Add one tablespoon of oil, a handful of peanuts, and some peas, and a typical plate of vegetable poha lands between 250–350 calories total.

For weight management, the practical figure to remember is that a moderate home-cooked plate of poha sits around 250–300 calories — comparable to a bowl of upma or a light dalia, and considerably lighter than a paratha or a bowl of cereal with full-fat milk.

Carbohydrates, Protein, and Fat — What the Macros Actually Tell You

Poha is primarily a carbohydrate food. At 76–80g carbs per 100g raw, it is in the same range as white rice and most refined grain products. The protein content — around 6–7g per 100g raw, or 3–4g per 100g cooked — is moderate for a grain, though it is not a protein-rich food by any stretch. Fat is negligible in raw poha (under 1g per 100g), which means the fat in your finished dish comes almost entirely from cooking oil and any added nuts.

The fibre content is worth noting: roughly 2–3g per 100g raw. That is not high compared to whole grains or millets, but it is enough to contribute to digestive comfort. If you want more fibre from a grain-based breakfast, millet-based alternatives tend to outperform poha meaningfully — foxtail millet, for example, carries nearly double the dietary fibre per serving.

So the macronutrient picture is: a moderately energy-dense carbohydrate food, with low-to-moderate protein, very low fat, and modest fibre. Its nutritional value lies less in any single macro and more in its micronutrient profile and its digestibility — which is where things get more interesting.

Iron, B-Vitamins, and the Micronutrients That Set Poha Apart

The parboiling step that creates poha is nutritionally significant. During parboiling, some B-vitamins from the bran layer migrate inward to the starchy endosperm before the husk is removed — which means poha retains slightly more thiamine (B1) and niacin (B3) than plain milled white rice. Thiamine supports energy metabolism and nervous system function; niacin contributes to cellular energy production and is involved in DNA repair.

But the nutrient that most people associate with poha is iron. This is where the numbers require some careful reading. Unfortified poha contains around 2–4mg of iron per 100g — a meaningful amount for a plant-based food, but not extraordinary. However, FSSAI regulations in India introduced mandatory iron fortification for packaged poha, and fortified varieties can contain 20–28mg per 100g. If you are buying packaged poha, check the label: fortified poha is a genuine source of dietary iron, particularly useful for women, children, and vegetarians who often have lower iron intake.

The lemon juice added to most poha recipes is not just a flavour decision. Vitamin C enhances non-haem iron absorption, and squeezing lemon over your poha — ideally added off the heat to preserve the vitamin C — meaningfully increases how much iron your body actually absorbs from the meal. Traditional cooking instinct and nutritional science align here.

Beyond iron, poha provides magnesium (roughly 30–40mg per 100g), which supports muscle function and is associated with sleep quality — a property relevant to Sattvic eating traditions, where foods that promote mental calm are specifically valued. Phosphorus is present in useful amounts. Potassium contributes to blood pressure regulation.

What poha lacks: it is not a meaningful source of calcium, vitamin A, vitamin C (beyond what you add), or vitamin B12. Its fibre content is modest compared to whole grain options. This is why the vegetables and additions in a well-made poha dish matter — turmeric, green chillies, fresh coriander, peas, and carrot substantially improve the overall micronutrient profile of the meal.

Glycemic Index and Blood Sugar: A Nuanced Picture

Poha’s glycemic index (GI) is estimated at around 60–80, placing it in the moderate-to-high range — lower than plain white rice (GI 72–85 depending on variety and cooking method), but not a low-GI food. The flattening process breaks down starch structure, making it easier to digest but also causing somewhat faster glucose release.

What makes poha feel lighter than rice is not primarily its GI but its texture and water content after cooking. Flattened rice absorbs water and swells, so a serving feels more voluminous than the same caloric portion of cooked rice. You tend to eat it more slowly, which moderates the blood sugar response to some degree.

For people managing blood sugar, poha is a better option than maida-based foods like white bread or refined-flour rotis, but it should be paired with protein or fat to blunt the glycaemic response. Adding peanuts — standard in Maharashtrian-style poha — serves this purpose well. The fat and protein from a small handful of roasted peanuts slows gastric emptying and reduces the peak glucose spike. Thick poha varieties also tend to have a lower GI than thin varieties, making them a slightly better choice for anyone watching blood sugar.

For people following a Sattvic meal structure, pairing poha with a small portion of fruit, a glass of buttermilk, or some sprouted legumes brings the meal closer to a nutritionally complete breakfast.

Poha in the Context of Sattvic Eating

Sattvic eating classifies foods by their effect on the mind and body — not just calories, but their quality (guna). Foods that are light, nourishing, and easily digested are considered Sattvic; foods that are heavy, fermented, or strongly stimulating fall into rajasic or tamasic categories. Poha, by Ayurvedic standards, is considered predominantly Sattvic — it is light, easy to digest, and when prepared without onion, garlic, or excessive spices, it supports mental clarity rather than agitation.

This is why poha appears regularly in ISKCON temple kitchens and in the meal traditions of Vaishnava communities. The no-onion, no-garlic preparation that characterises Sattvic cooking does not diminish poha’s flavour — mustard seeds, curry leaves, turmeric, and a squeeze of lemon create a satisfying, aromatic dish that needs nothing pungent to complete it.

For those who want the nutritional benefits of poha without the time investment of home cooking, Vasudha Foods’ Ready-to-Eat Sattvic Poha is made with flattened rice, mild spices, and a touch of lemon — no onion, no garlic, no preservatives, prepared in the tradition of the House of Hare Krishna. It is one of several ready-to-eat Sattvic meals available on the site, alongside Dal Khichadi, Rajma Chawal, and Puliyogare Rice.

And for anyone interested in taking their grain-based eating further — particularly toward lower-GI, higher-fibre options — Vasudha Foods’ millet noodles across six varieties (Foxtail, Finger, Pearl, Kodo, Little, and Sorghum) offer a Sattvic-aligned alternative that carries notably more dietary fibre and a lower glycemic response than standard rice-based products.

Quick Reference: What 100g of Poha Actually Gives You

To answer the question directly:

• Raw poha per 100g: ~330–360 kcal, ~76–80g carbs, ~6–7g protein, ~0.5g fat, ~2–3g fibre, ~2–4mg iron (unfortified), B-vitamins including thiamine and niacin, ~30–40mg magnesium.
• Cooked poha per 100g (plain, no oil): ~110–130 kcal, ~25–30g carbs, ~3–4g protein.
• Glycemic Index: approximately 60–80 (moderate-to-high); lower than white rice, higher than brown rice or most millets.
• Iron absorption tip: Add lemon juice off the heat to preserve vitamin C and maximise iron uptake.
• Best time to eat: Morning or early afternoon. Poha digests relatively quickly — within 2–3 hours for most people — making it appropriate when digestive activity is at its peak, and less ideal as an evening meal if satiety over several hours is the goal.

Poha is a well-constructed everyday food. It is not a superfood, and it does not need to be positioned as one. Its value lies in being light, digestible, moderately nutritious, and — when prepared with care and the right additions — a genuinely balanced start to the day.