Poha calories and nutrition facts
Poha: 168 kcal per 100 g, protein 3.4 g, fat 7.2 g, carbs 21.3 g. Typical serving (250 g): 421 kcal.
Flattened rice softened in water and stir-fried with mustard seeds, curry leaves, onion, turmeric, peanuts and green chili makes poha, a quick breakfast across Maharashtra and Madhya Pradesh. A 250 g plate is about 420 kcal. In Indore it comes topped with crunchy sev and a squeeze of lemon, and the sev and peanuts are the richest part.
- Salt-free
- Source of manganese
- Source of vitamin E
- Protein 8%
- Fat 40%
- Carbs 52%
In everyday portions
- Typical serving · 250 g 421 kcal P 8.4 · F 18 · C 53.3 g
- 100 kcal is 60 g this much of it gives 100 kcal
- Energy density Medium 1.7 kcal per gram: the lower it is, the more food you get for the same calories
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011). What the % means
Energy and macros
- Energy 168 kcal 704 kJ 8%
- Protein 3.4 g 7%
- Fat 7.2 g 10%
- Carbs available, without fibre 21.3 g 8%
- Fibre 1.4 g
- Salt <0.01 g <1%
Where the calories come from
- Protein 8%
- Fat 40%
- Carbs 52%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 3.2 µg <1%
- Vitamin D 0 µg 0%
- Vitamin E 2.3 mg 19%
- Vitamin K 2.7 µg 4%
- Vitamin C 3.2 mg 4%
- Vitamin B1 thiamin 0.057 mg 5%
- Vitamin B2 riboflavin 0.032 mg 2%
- Vitamin B3 niacin 1.2 mg 7%
- Vitamin B5 pantothenic acid 0.373 mg 6%
- Vitamin B6 0.141 mg 10%
- Folate B9 13.6 µg 7%
- Vitamin B12 0 µg 0%
- Choline 8.7 mg
Minerals
- Potassium 128 mg 6%
- Calcium 13.3 mg 2%
- Phosphorus 57.8 mg 8%
- Magnesium 21.2 mg 6%
- Iron 0.368 mg 3%
- Zinc 0.553 mg 6%
- Copper 0.1 mg 10%
- Manganese 0.427 mg 21%
- Selenium 5.1 µg 9%
- Iodine no data
- Sodium 2.1 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Salt-free
- Source of manganese
- Source of vitamin E
Dishes
Among dishes
The category in the 17 Fit catalog: 699 foods. Compared per 100 g.
- 90% More manganese than 90% of dishes.
- 84% More vitamin E than 84% of dishes.
Similar in composition
The foods with the nearest calories and macros.
- Bruschetta 171 kcal
- Fettuccine Alfredo 162 kcal
- Kimchi fried rice 171 kcal
- Rösti 182 kcal
- Fried rice 165 kcal
- Yakisoba 161 kcal
More in Dishes
- Burger 260 kcal
- Borscht 49 kcal
- Pierogi 148 kcal
- Pilaf 160 kcal
- Caesar salad 150 kcal
- Cabbage rolls 105 kcal
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Where these numbers come from
Worked out from a recipe of 7 ingredients, with data from USDA FoodData Central (SR Legacy, USA).
Carbs are available carbohydrates, without fibre, as on EU labels.