Poha calories and macros

One plate of poha (about a cup, 150 g) has roughly 250 calories, with about 4.8 g protein, 43 g carbohydrate, and 6.8 g fat. Poha is flattened rice tempered with oil, mustard seeds, onions, and often potato, so it is a carbohydrate led breakfast, and its calories move with two things: how much oil it is tempered in and whether potato and peanuts go in. Plain kanda poha, cooked with a light tempering, sits near 210 calories. Add potato and it climbs toward 300; the peanuts that usually top it add calories fast for their small volume. It is a lighter, gentler breakfast than a paratha, but it is not high protein on its own. A common upgrade is to stir in sprouts or peas and keep the oil modest, which lifts the protein and fibre without moving the calories much.