How Many Calories Are in 50gm Flattened Rice?

November 29, 2025 •

3 min read

According to nutritional data, a 50g serving of dry flattened rice contains approximately 101 to 177 calories, though this can vary based on its thickness and brand. Understanding how many calories are in 50gm flattened rice is crucial for those monitoring their intake, as the final calorie count is heavily influenced by cooking methods and added ingredients.

Quick Summary

A 50g serving of dry flattened rice, or poha, typically provides around 101 to 177 calories, with the exact number depending on the variety. The calorie count can increase substantially with added oils, vegetables, or peanuts during preparation. This versatile ingredient is naturally low-calorie and easy to digest, making it a healthy option for weight management when cooked minimally.

Key Points

Dry Calorie Count: 50g of dry flattened rice (poha) has approximately 101-177 calories, depending on its thickness.
Preparation is Key: The final calorie count is heavily influenced by cooking methods and added ingredients, such as oil, potatoes, and peanuts.
Low-Calorie Meal: By using minimal oil and adding plenty of vegetables, poha can remain a low-calorie and highly nutritious meal option.
Digestive Benefits: Flattened rice is easy to digest and its minimal processing helps it retain beneficial fibers and probiotics for gut health.
Rich in Iron and Carbs: It is a good source of iron and complex carbohydrates, providing sustained energy and helping with weight management.
Weight Management Tool: Poha's low glycemic index and high fiber content can help regulate blood sugar and promote a feeling of fullness, which is beneficial for weight loss.

Nutritional Breakdown of 50gm Dry Flattened Rice

Flattened rice, known as 'poha' in India, is a popular breakfast staple prized for its ease of preparation and versatility. When we consider how many calories are in 50gm flattened rice, we must look at its dry, uncooked form first. A standard 50g portion of thick or medium poha typically contains about 101 calories. However, some thicker varieties or different brands can push this up to around 177 calories. The variation stems from slight differences in processing and moisture content.

Core Nutritional Facts (per 50g dry)

Calories: ~101-177 kcal
Carbohydrates: ~20g
Protein: ~3g
Fat: ~1g
Fiber: ~2g
Iron: ~1mg (or higher, depending on fortification)

These figures represent the raw, fundamental nutrition of the grain itself. The most significant changes to this profile occur once it is prepared for consumption.

The Impact of Preparation on Calorie Count

The way you cook flattened rice can drastically change its final calorie count. A simple, healthy preparation can keep it a low-calorie meal, while adding extra fat-rich ingredients can turn it into a high-calorie dish.

Healthy Preparation

Minimal Oil: Sautéing vegetables with a small amount of oil is key to keeping the calories low. Using just a teaspoon for the tempering adds minimal fat.
Load up on Veggies: Add chopped onions, peas, carrots, and bell peppers. These increase the fiber and nutritional value without a major caloric impact.
Limit High-Calorie Toppings: While roasted peanuts can add flavor and healthy fats, use them in moderation. A handful can quickly add an extra 100-150 calories.
Enhance with Herbs and Spices: Use curry leaves, mustard seeds, turmeric, and fresh cilantro for flavor instead of relying on oil. A squeeze of lemon juice not only adds a tangy taste but also aids in iron absorption.

Calorie-Heavy Preparation

Excessive Oil: Frying poha or using too much oil for tempering will significantly increase the total calories.
High-Calorie Add-ins: Incorporating high-fat ingredients like potatoes, extra peanuts, or full-fat coconut will raise the calorie count substantially.
Fried Snacks: When prepared as a fried snack mix like 'chivda', the calorie content soars due to the deep-frying process.

Comparison: 50gm Flattened Rice (Dry vs. Prepared)

To illustrate the difference, here is a comparison table showing the approximate calories in 50gm of flattened rice in its dry state versus in a typical prepared dish.


Item	Calories	Notes
50gm Dry Poha	~101 kcal	Based on a standard, thick variety of uncooked poha.
50gm Poha (Simple Prepared)	~150-200 kcal	Includes cooking with minimal oil, onions, and vegetables.
50gm Poha (Prepared with Add-ins)	~200-400 kcal	Adds ingredients like potatoes and a generous amount of oil or peanuts.

Health Benefits of Flattened Rice

Beyond its calorie profile, flattened rice offers several health benefits that make it an excellent part of a balanced diet. Its minimal processing means it retains more nutrients than regular white rice.

Easy to Digest: Poha is light on the stomach and easy to digest, making it a good meal for those with sensitive digestive systems.
Good Source of Iron: Poha is a decent source of iron, especially when fortified. Adding lemon juice to your dish can further enhance the body's ability to absorb this mineral.
Rich in Carbohydrates: As a complex carbohydrate, poha provides a steady release of energy, which can help keep you feeling full and energized for longer periods without causing a rapid spike in blood sugar levels.
Probiotic Properties: During processing, poha undergoes fermentation, which can help promote a healthy gut microbiome.
Gluten-Free: Since it is derived from rice, flattened rice is naturally gluten-free, making it a safe option for individuals with gluten sensitivities or Celiac disease.

Conclusion

In summary, 50gm of dry flattened rice (poha) contains roughly 101 to 177 calories, but this can significantly change based on preparation. A simple, vegetable-rich recipe can keep the meal light and nutritious, making it an excellent option for breakfast or a snack. Its easy digestibility, high iron content, and complex carbohydrates make it a healthy addition to a weight management plan. Ultimately, controlling portion sizes and limiting high-fat additions are the most critical factors for keeping your poha dish in line with your dietary goals. For more personalized dietary advice, it is always best to consult a registered dietitian.

For additional healthy recipes and cooking inspiration, consider visiting reputable food blogs like Swasthi's Recipes, which offers a variety of ways to prepare flattened rice.

Frequently Asked Questions

Flattened rice, also known as poha, is a type of rice that is parboiled, flattened, and dried into flakes. It is a popular breakfast ingredient in many parts of South Asia.

The main varieties are thick and thin flakes. Thick poha may have a slightly higher calorie density due to its mass, but the difference per 50g is usually minimal. The key is how it is prepared, not the flake's thickness.

Adding nutrient-dense, low-calorie vegetables like onions, carrots, and peas does not significantly increase the calorie count. In fact, it boosts the fiber and nutrient content, making the dish healthier.

Yes, poha can be an excellent food for weight loss. When prepared with minimal oil and plenty of vegetables, its low-calorie, high-fiber nature promotes satiety and can aid in maintaining a calorie deficit.

To keep calories low, use very little oil for tempering. Incorporate many fresh vegetables, and add a squeeze of lemon juice for flavor instead of relying on high-calorie additions like potatoes and excessive oil.

Dry poha contains fewer calories per gram than cooked poha, as cooking often involves adding ingredients like oil, which increases the total calorie count. For example, a 50g dry serving may be ~101 kcal, while the same amount prepared with minimal oil may be ~150-200 kcal.

Yes, as it is made from rice, flattened rice is naturally gluten-free and safe for individuals with gluten intolerance or Celiac disease, provided it has not been cross-contaminated.