Poha Nutrition Facts: Calories, Macros & Health Benefits
Summary: Poha contains 162 calories, 3.2g protein, 27g carbs, and 4.5g fat per one plate (180g). It is a source of sodium, iron, zinc.
Nutrition Facts — one plate (180g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 162 kcal | 8% |
| Protein | 3.2g | 6% |
| Carbohydrates | 27.0g | 10% |
| Total Fat | 4.5g | 6% |
| Fiber | 1.5g | 5% |
| Sugar | 1.5g | -- |
| Saturated Fat | 0.60g | 3% |
| Sodium | 220.0mg | 10% |
| Potassium | 5.0mg | 0% |
| Calcium | 22.0mg | 2% |
| Iron | 120.0mg | 667% |
| Magnesium | 0.60mg | 0% |
| Zinc | 55.0mg | 500% |
| Vitamin C | 0.12mg | 0% |
| Vitamin A | 0.03mcg | 0% |
| Vitamin B6 | 1.5mg | 88% |
| Vitamin B12 | 0.10mcg | 4% |
| Folate | 12.0mcg | 3% |
| Vitamin E | 0.80mg | 5% |
| Phosphorus | 12.0mg | 1% |
Is Poha Good for You?
Poha provides 162 calories per one plate (180g) with 3.2g protein, 27g carbohydrates, and 4.5g fat. It is a source of sodium (10% dv), iron (667% dv), zinc (500% dv).
Popular Indian breakfast made from flattened rice tempered with mustard seeds, curry leaves, turmeric, onions, peanuts, and green chillies
Key Health Benefits of Poha
- Sodium (10% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (667% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (500% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (88% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Poha Nutrition with Gram
Use Gram to log poha and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in poha?
Poha contains 162 calories per one plate (180g).
How much protein is in poha?
Poha provides 3.2g of protein per one plate (180g).
How many carbs are in poha?
Poha has 27g of carbohydrates per one plate (180g).
Is poha good for tracking nutrition?
Yes. Poha can be logged by calories, macros, and micronutrients in the Gram app.
How should I use poha in a meal plan?
Use Poha as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track poha and thousands of other foods with the Gram app.