Calories and protein in a plate of poha, with and without oil
Also called kanda poha, aval, chira.
The short answer
1 plate, about 160 g, normal oil
300 kcal
6 g protein
Fat 9 g · carbs 49 g · fibre 2 g · Vegan
Portion: a breakfast plate. Calculated from USDA FoodData Central
The peanuts are small but count: 8 g of peanuts adds about as much as a teaspoon of oil.
With and without oil
The same 1 plate, changing only the tempering. Normal is about 5 g in this portion. A little halves the recipe’s fat and a lot doubles it, so in a portion of the same weight a lot comes out a little under double. These are the four levels the app asks about, with the same numbers.
| Oil | Added | Calories | Protein |
|---|---|---|---|
| None | 0 g | 260 kcal | 6.5 g |
| A little | 2.5 g | 280 kcal | 6 g |
| Normal | 5 g | 300 kcal | 6 g |
| A lot | 9.5 g | 330 kcal | 6 g |
What moves the number
- Pohaabout 180 kcal
- Oil (the tempering)about 45 kcal
- Peanutsabout 40 kcal
The recipe behind these numbers
Raw ingredient weights in one 1 plate, scaled from the batch recipe in the Homekcal app’s dish table, with normal oil. Water, salt and spices add almost no energy but are listed so the recipe is complete. If your version has more of something, the numbers move with it.
| Ingredient | Weight | Calories | Protein |
|---|---|---|---|
| PohaUSDA: Rice, white, long-grain, regular, raw, enriched | 50 g | 180 | 3.5 g |
| WaterUSDA: Beverages, water, tap, drinking | 53 g | 0 | 0 g |
| OnionUSDA: Onions, raw | 20 g | 10 | 0 g |
| PotatoUSDA: Potatoes, flesh and skin, raw | 20 g | 15 | 0.5 g |
| PeanutsUSDA: Peanuts, all types, raw | 6.5 g | 40 | 1.5 g |
| Mustard seedsUSDA: Spices, mustard seed, ground | 0.5 g | 5 | 0 g |
| TurmericUSDA: Spices, turmeric, ground | 0.5 g | 0 | 0 g |
| Green chilliUSDA: Peppers, hot chili, green, raw | 1.5 g | 0 | 0 g |
| Lemon juiceUSDA: Lemon juice, raw | 3.5 g | 0 | 0 g |
| SugarUSDA: Sugars, granulated | 1.5 g | 5 | 0 g |
| Coriander leavesUSDA: Coriander (cilantro) leaves, raw | 1.5 g | 0 | 0 g |
| SaltUSDA: Salt, table | 1.5 g | 0 | 0 g |
| OilUSDA: Oil, canolaThe tempering | 5 g | 45 | 0 g |
What we could not match
Stand ins and assumptions in this recipe that a person still has to check.
- Poha: No USDA entry for flattened rice (poha); raw white rice used as a proxy. Check.
How this was worked out
This is the same dish the Homekcal app logs, from the same table. Each raw ingredient’s weight is multiplied by its per-100 g values in USDA FoodData Central, the batch is added up and divided by the cooked weight it makes. Calories are rounded to the nearest 10 and grams to the nearest gram, because a standard recipe is not your recipe. These are calculated values, not weighed or lab tested meals, and home versions vary a lot.
Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2026. fdc.nal.usda.gov. Public domain (CC0).
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