Kanda Poha Calories: Dry Poha, Onion and Peanuts

By NYUS Inc. · Published 29 October 2026

"Poha calories", "kanda poha calories", "poha calories and protein", "poha calories 1 bowl", "poha calories per plate", "batata poha calories" and "200g kanda poha calories" are searched in India, and the answers online differ. No primary table has a poha dish record: IFCT 2017, the Indian Food Composition Tables from ICMR-NIN, prints raw, dry rice flakes (poha) and raw groundnuts, onion and the other ingredients (and almost entirely raw foods; its few cooked rows are boiled and omelette eggs and roasted vermicelli) and no poha dish, and no cooking oil row, and USDA FoodData Central SR Legacy has no poha dish record. So this page does not quote a number. It works one plate of kanda poha out line by line: the dry flattened rice, groundnuts, onion, chilli, mustard seeds, curry leaves and turmeric from named IFCT 2017 rows and the oil from a USDA record, with weights that are our assumptions and the oil shown apart so you can see what it adds, with and without potato. They are estimates, shown so you can change the weights to match your kadhai. For the dry flakes and the other breakfast bases per 100 g see our poha, sooji, dalia and vermicelli guide, for upma worked the same way our upma guide, for how breakfasts compare our Indian breakfast guide, and for the spoon values our ghee, oil and sugar guide.

The short answer

By our working, one plate of kanda poha (50 g dry poha, onion 50 g, groundnuts 10 g, green chilli 2 g, mustard seeds 1 g, curry leaves 1 g, turmeric 0.5 g and 2 teaspoons of oil) is about 340.4 kcal and 7.2 g protein. Across 40 to 60 g of dry poha and 1 to 3 teaspoons of oil it runs 265.2 to 415.4 kcal and 6.5 to 8.0 g protein, with the onion, the peanuts, the tadka and the oil in every cell. These are estimates from the weights below, not measured values and not from a poha record. Our reading: the parts of the main case rank dry poha 176.9 kcal, oil 79.6 kcal, peanuts 52.0 kcal, onion, chilli, mustard seeds, curry leaves and turmeric 31.9 kcal.

IFCT 2017 rows used, per 100 g

IFCT 2017 Table 1 prints, per 100 g edible portion, water, protein, ash, total fat, total dietary fibre, insoluble and soluble fibre, carbohydrate and energy in kJ. We read these 8 rows from the PDF text on 29 October 2026, as the mean of the regions shown (PDF pages in the Sources); the kcal is ours (kJ divided by 4.184, to 0.1). IFCT prints no portion weights; these rows are dry rice flakes, raw groundnuts and raw vegetables and spices, so we count dry or raw weights, and the water the flakes take up and the cooked weight of a poha are not printed in any table.

The oil: USDA SR Legacy, per 100 g

IFCT 2017 has no cooking oil row, so the oil comes from USDA FoodData Central SR Legacy; it is a US record. Energy is USDA's kcal with the kJ beside it; water, protein, total fat and carbohydrate (by difference) are in g, then fibre (g), total sugars (g) and sodium (mg), all per 100 g.

The data-type label on each USDA field, as the record shows it

USDA's record page shows a data-type label beside some fields and none beside others. This table copies what the record shows, read field by field from the nutrient table of the record page; "no label shown" means the record prints no label there. We do not interpret the labels beyond printing them. IFCT 2017 prints no such labels.

The household portions USDA prints for the oil

These are the entries in the record's Measures list, as printed; the other entry is 100 g. The kcal in the last column is ours: the printed kcal per 100 g times the grams, divided by 100, shown to 0.1.

The portion sums: 171410 1 tsp (4.5 g): 884 × 4.5 / 100 = 39.78, so 39.8 kcal; 171410 1 cup (216 g): 884 × 216 / 100 = 1909.44, so 1909.4 kcal; 171410 1 tbsp (13.5 g): 884 × 13.5 / 100 = 119.34, so 119.3 kcal. By the same arithmetic 1 teaspoon (4.5 g) is 39.8 kcal, 2 teaspoons 79.6 kcal and 3 teaspoons 119.3 kcal.

Worked example: kanda poha

Every weight here is our assumption for one plate, counted dry or raw: 50 g of dry rice flakes (IFCT A011), 10 g of groundnuts (H012), a tadka of onion, green chilli, mustard seeds, curry leaves and turmeric in peanut oil. Each IFCT line is the kJ divided by 4.184, times the grams, divided by 100, to 0.1 kcal; the oil line is USDA's printed kcal per 100 g times the grams, divided by 100; protein is the table's protein per 100 g times the grams, divided by 100. The water, salt, lemon and coriander are not counted.

The grid varies the dry poha (40, 50 or 60 g) and the oil (1, 2 or 3 teaspoons); the onion, peanuts and tadka stay as above.

The peanuts, with the poha and oil at the main case, including none:

And raw potato, for batata poha, with everything else at the main case:

What stands out in the numbers

• Parts of the main case: dry poha 176.9 kcal, oil 79.6 kcal, peanuts 52.0 kcal, onion, chilli, mustard seeds, curry leaves and turmeric 31.9 kcal. Dry rice flakes are 353.7 kcal per 100 g (A011).
• What moves the result: in this working the peanuts (none to 20 g) moves it most (104.0 kcal), then the oil (1 to 3 teaspoons) (79.5 kcal), the dry poha weight (40 to 60 g) (70.7 kcal), the potato (none to 80 g, batata poha) (55.8 kcal). Each teaspoon of oil is 39.8 kcal.
• Peanuts: 10 g of groundnuts add 52.0 kcal and 2.4 g protein, against 3.7 g protein from the 50 g of dry poha.
• Protein: about 7.2 g in the main-case plate, 6.5 to 8.0 g across 40 to 60 g of dry poha; the oil adds none.
• These are estimates: no poha record exists, the weights are ours, and sev, coconut, sugar or more oil will be higher.

Why these are estimates, not your plate

• No record exists for the dish. IFCT 2017 prints almost entirely raw foods and no mixed dish, and USDA SR Legacy has no poha dish record.
• The weights are assumptions. No table prints how much poha, oil, onion or peanuts one plate takes; ours are stated so you can replace them.
• Dry weights. Poha takes up water when it is rinsed and cooked and no table prints the cooked weight, so the page counts dry weight and cannot say how many katori, bowls or grams of cooked poha the portion makes.
• No per 100 g figure. No table prints a cooked poha weight, so a calories-per-100-g number cannot be derived from these rows.
• US oil data. The oil row is a US record; IFCT has none.
• Labels are printed, not judged. The labels on the USDA record are its own words; we print them and draw no conclusion from them.

How to log it so the numbers hold

• Log it by parts. Weigh the poha dry before rinsing, weigh the peanuts, estimate the onion, and log the oil by its own weight (weight × figure ÷ 100); our ghee, oil and sugar guide has the spoon values.
• Say how much poha. From 40 to 60 g dry it moves the plate by 70.7 kcal.
• Say how much oil. It is an input this page cannot know; each teaspoon is 39.8 kcal.
• Log the chai separately. It is not in these figures.

Where NYUS fits (our app)

We make NYUS, so read this as ours. NYUS is an AI fitness and nutrition coach in early access on Android, with no ads and no data selling. You log foods yourself by searching 8,900+ Indian and global foods or by barcode, and a weekly check-in adjusts your calories, macros and step goal once enough is logged. Barcode coverage of Indian packaged foods is not complete, so search by name when a scan finds nothing.

What this page leaves out

• A measured calorie figure for poha as a dish: no primary record prints one, so every figure here is an estimate from stated weights.
• A calorie target, and any claim about what poha does to your body: we have not looked up any for any person, so we give none. If you have a medical condition or are pregnant, ask your doctor or dietitian.
• Lemon, sev, coriander, grated coconut, sugar, pomegranate, and other versions such as Indori poha, dadpe poha, tarri poha or instant poha mixes: not covered here; log them from their own rows (our poha, sooji and dalia guide has the dry bases).
• Restaurant, canteen and packaged poha: no table prints a restaurant weight or oil use, so we give no such figure; read the pack for packaged ones.
• Other IFCT rows for the same vegetables and for other rice products: they exist and are not used here.
• Nutrients beyond energy, water, protein, fat, carbohydrate, fibre, total sugars and sodium: not covered here.

Sources

• ICMR-NIN, Indian Food Composition Tables 2017 (IFCT 2017), Table 1, per 100 g edible portion, mean of the regions shown (read from the PDF text 29 October 2026): A011 Rice flakes (6 regions, 1480 kJ, PDF p. 41); H012 Ground nut (6 regions, 2176 kJ, PDF p. 55); G017 Onion, big (6 regions, 201 kJ, PDF p. 54); G008 Chillies, green - all varieties (6 regions, 177 kJ, PDF p. 53); H013 Mustard seeds (6 regions, 2132 kJ, PDF p. 55); G010 Curry leaves (6 regions, 266 kJ, PDF p. 54); G033 Turmeric powder (6 regions, 1174 kJ, PDF p. 55); F006 Potato, brown skin, big (6 regions, 292 kJ, PDF p. 52). IFCT 2017 prints raw, dry rice flakes (poha) and raw groundnuts, onion and the other ingredients (and almost entirely raw foods; its few cooked rows are boiled and omelette eggs and roasted vermicelli) and no poha dish, and no cooking oil row (PDF text searched for kanda poha, batata poha, poha and oil; the rice flakes row is A011 and the groundnut row is H012).
• USDA FoodData Central, SR Legacy 171410 (Oil, peanut, salad or cooking): Energy 884 kcal (3700 kJ), protein 0 g, total fat 100 g, carbohydrate by difference 0 g, fibre 0 g, total sugars 0 g, sodium 0 mg per 100 g; labels as printed: kcal Calculated, carbohydrate by difference no label shown, total sugars Assumed zero (Insignificant amount or not naturally occurring in a food, such as fiber in meat); portions used: 1 tsp (4.5 g); 1 cup (216 g); 1 tbsp (13.5 g) (read 29 October 2026).
• nyus.in, the NYUS landing page, read on 29 October 2026 for the app statements in the NYUS section and the CTA.

The ingredient weights, the kJ to kcal conversions, the line values, the sums, the grids, the portion kcal, the rounding, the comparisons and every sentence starting "Our reading" are NYUS's own assumptions, arithmetic or opinion, not from USDA or IFCT. The IFCT values are the means printed in IFCT 2017 Table 1; the USDA values, data-type labels and Measures-list portions are exactly as shown on the USDA record page. The names in the first column are the tables' own names.

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