One plate vegetable poha is about 222 kcal, with 5.1 g of protein, 36 g of carbohydrate, 3.7 g of fibre and 6 g of fat. Everything below is worked out from the ingredients, one by one.
There is a Jain version further down.
Vegetable poha: calories from ½ to 2 plates
Each row is the whole dish at that amount, so you can read off what you ate.
| Amount | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|
| ½ plate vegetable poha | 111 | 2.5 | 18 | 3 |
| 1 plate vegetable poha | 222 | 5.1 | 36 | 6 |
| 1½ plates vegetable poha | 333 | 7.6 | 54 | 9 |
| 2 plates vegetable poha | 444 | 10 | 71 | 12 |
Numbers are for home cooking with the oil listed. How they were worked out is at the end of the page.
What goes into it
This is how 1 plate vegetable poha is built in the sample diet charts. Each ingredient links to its own page.
| Ingredient | Amount | Calories (kcal) |
|---|---|---|
| Poha (rice flakes) | 40 g | 141 |
| Green peas (Matar) | 20 g | 16 |
| Onion (Pyaz) | 20 g | 10 |
| Groundnut oil | 5 g | 44 |
| Mustard seeds (Rai) | 1 g | 5 |
| Turmeric powder (Haldi) | 1 g | 3 |
| Lemon (Nimbu) | 5 g | 2 |
| Curry leaves (Kadi patta) | 1 g | 1 |
| Total | 222 |
- Oil: the groundnut oil is 44 kcal of the 222. Without the groundnut oil, 1 plate vegetable poha would come to about 178 kcal.
- Measure it: the oil is the part of this number you decide, so measure it with a spoon rather than pouring.
The Jain version
One plate poha with peas and capsicum (Jain) is about 213 kcal, with 4.9 g of protein, 34 g of carbohydrate, 3.4 g of fibre and 6 g of fat.
The Jain version:
- leaves out the onion (pyaz) and turmeric powder (haldi)
- adds capsicum (shimla mirch)
| Ingredient | Amount | Calories (kcal) |
|---|---|---|
| Poha (rice flakes) | 40 g | 141 |
| Green peas (Matar) | 20 g | 16 |
| Capsicum (Shimla mirch) | 20 g | 3 |
| Groundnut oil | 5 g | 44 |
| Mustard seeds (Rai) | 1 g | 5 |
| Lemon (Nimbu) | 5 g | 2 |
| Curry leaves (Kadi patta) | 1 g | 1 |
| Total | 213 |
The Jain diet chart page has every Jain sample day.
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Which diet charts use it
Some of the sample diet charts that use it, with the portion that fits a 1,500 calorie day. Change the calories on a plan page and the portion changes with it.
- 1500 calorie Indian non-vegetarian menopause diet chart: a sample day1 plate vegetable poha at breakfast
Counting a whole plate
The cereals and millets page puts poha next to the rest of its food group.
- To add up a whole plate, use the thali calorie calculator.
- For the calories you need in a day, try the daily calorie calculator.
- The full list of dishes has them all.
How this was worked out
The page adds up the IFCT values for every ingredient at the weight used in the sample diet charts. The weights are raw, as the tables measure them, and the oil is the oil in the recipe. Katori means a standard 150 ml bowl. Your cooking will differ a little, so treat the number as a good starting point and check it against how you feel and what the scale says.
Calories and nutrients are calculated from the Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR).
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