Is Poha High in Protein? A Complete Nutritional Guide

November 1, 2025 •

4 min read

A 100g serving of uncooked poha contains approximately 6-7 grams of protein, making it a modest, not high, protein food. This article will explore the nutritional profile of poha and teach you how to make a protein-rich version that fuels your day effectively.

Quick Summary

While flattened rice (poha) is primarily a carbohydrate-rich food, its protein content is relatively low, typically around 6-7g per 100g. This can be significantly enhanced by adding ingredients such as peanuts, sprouts, paneer, or eggs, transforming it into a balanced, protein-packed meal suitable for various health goals.

Key Points

Baseline Protein: Plain poha contains a modest amount of protein, typically around 6-7g per 100g of uncooked flakes.
Carbohydrate-Rich: As a processed rice product, poha is primarily a source of carbohydrates, providing instant energy.
Easy Protein Boosts: The protein content can be significantly increased by adding ingredients such as peanuts, sprouted lentils, paneer, eggs, or soy chunks.
Weight Management: Simple poha with vegetables is low in calories, making it a good option for weight loss.
Versatile Meal: Poha's adaptability allows it to be customized with various add-ons to meet specific nutritional needs and health goals.
Digestibility: Poha is light on the stomach and easy to digest, which makes it suitable for all age groups.
Rich in Iron: A serving of poha provides iron, and adding lemon juice aids in its absorption.

The Nutritional Profile of Plain Poha

Plain poha, or flattened rice, is a staple breakfast across India, cherished for its light texture and easy digestibility. However, its nutritional makeup reveals that it is fundamentally a source of carbohydrates, providing energy for the day. A 100-gram serving of uncooked poha typically offers about 6-7 grams of protein, along with 75-78 grams of carbohydrates. The fat content is very low, often less than 1.5 grams per 100g, but this can increase based on preparation.

Beyond the macronutrients, poha is fortified with essential micronutrients, particularly iron, which is crucial for preventing anemia and boosting overall energy. When preparing poha, squeezing a little lemon juice over the finished dish can significantly enhance the body's absorption of this iron. Furthermore, the parboiling and flattening process of rice can give poha beneficial probiotic properties, which support healthy gut flora.

Comparison of Poha with Other Breakfast Choices

To understand poha's protein contribution better, it helps to compare its nutritional profile with other common breakfast foods. Below is a comparison table outlining the key macros of poha and oats, another popular and healthy breakfast option.


Nutrient (per 100g)	Poha (approximate cooked)	Oats (approximate cooked)
Calories	130-150 kcal	389 kcal (uncooked)
Protein	2.5-3g	16.9g
Carbohydrates	25-28g	66g
Fibre	1.5g	10.6g

Note: The nutritional content of poha varies widely based on ingredients and preparation, while oats offer a higher protein and fiber density from the start.

How Poha Compares to Upma

Another common comparison is between poha and upma. Both are popular Indian breakfasts, but upma, made from semolina, offers a higher protein and fiber content than a standard poha dish. However, just like poha, the final nutritional value is dependent on what ingredients are added to the preparation. Poha's lighter texture can make it gentler on the digestive system for some individuals.

Simple Strategies to Boost Poha's Protein Content

While plain poha is not a protein powerhouse, its true strength lies in its versatility. By adding the right ingredients, you can easily transform it into a high-protein meal. Here are some effective strategies:

Add Peanuts: Peanuts are a classic poha topping for a reason. They provide a satisfying crunch and a significant dose of protein and healthy fats. For a deeper flavor, roast them lightly before adding.
Include Sprouted Lentils: Incorporating sprouted moong or other lentils is an excellent way to introduce plant-based protein. Sprouted lentils add texture and a fresh flavor, with sprouts like moong packing a substantial protein punch.
Mix in Paneer or Tofu: For a creamy and savory boost, add small cubes of paneer. For a vegan alternative, crumbled tofu can be sautéed with the onions and spices to create a high-protein, delicious dish.
Top with a Boiled Egg: For non-vegetarians, a boiled egg, sliced and placed on top of the cooked poha, provides a simple, convenient, and complete source of protein.
Serve with Curd (Yogurt): Pairing your warm, spicy poha with a side of cool, fresh curd not only provides a refreshing contrast but also adds protein and beneficial probiotics to your meal.
Use Soy Chunks: Mini soy chunks are an incredibly effective protein booster. Soak and saute them before adding to the poha mix for a heartier, more filling meal.

High-Protein Poha Recipe Ideas

Beyond simply adding ingredients, you can build your recipe around protein. A Power Poha recipe, for instance, incorporates boiled kabuli chana (chickpeas) and peanuts for a robust protein-rich breakfast. Alternatively, a Sprouted Matki Poha utilizes sprouted moth beans to add fiber and protein to the dish. A Protein-Rich Poha with Soy and Paneer can be made by combining soy granules and paneer cubes, following a recipe like the one by Wellversed. These variations highlight how adaptable poha can be to meet specific nutritional goals.

Conclusion: Making Poha Work for Your Goals

While the answer to "Is poha high in protein?" is no for its base form, this does not diminish its value as a healthy, versatile food. The low-calorie and low-fat nature of plain poha makes it an excellent choice for individuals focused on weight management, while its light digestibility is a benefit for all ages. For those with higher protein requirements, simply adding protein-rich ingredients like peanuts, sprouts, and paneer can transform it into a powerful and complete meal. The true benefit of poha lies in its adaptability, allowing you to tailor it to your specific dietary needs and health objectives.

Enjoy exploring these delicious and nutritious variations to get the most out of this popular Indian breakfast.

Making Poha Work for Your Goals

While the answer to “Is poha high in protein?” is no for its base form, this does not diminish its value as a healthy, versatile food. The low-calorie and low-fat nature of plain poha makes it an excellent choice for individuals focused on weight management, while its light digestibility is a benefit for all ages. For those with higher protein requirements, simply adding protein-rich ingredients like peanuts, sprouts, and paneer can transform it into a powerful and complete meal. The true benefit of poha lies in its adaptability, allowing you to tailor it to your specific dietary needs and health objectives.

Wellversed offers a great Protein-Rich Poha recipe to get you started.

Frequently Asked Questions

A 100g serving of uncooked poha contains approximately 6 to 7 grams of protein.

No, poha is not considered a high-protein food. It is primarily a source of carbohydrates, but its protein content can be easily increased with additional ingredients.

No, per 100g, oats contain significantly more protein and fiber than poha. For a truly high-protein breakfast, oats are a superior base.

You can add protein to vegetarian poha by mixing in roasted peanuts, sprouted lentils (like moong), paneer cubes, soy chunks, or serving it with a side of curd.

Yes, poha is a healthy breakfast option. It is light, easily digestible, low in fat, and provides a good source of iron and carbohydrates for energy.

Yes, poha can be eaten daily as part of a balanced diet. To ensure a wide range of nutrients, vary your add-ons and ingredients over time.

Poha is often recommended for weight loss because it is low in calories when prepared simply with vegetables. Its fiber content helps keep you full and satisfied.

Yes, poha is naturally gluten-free, as it is made from flattened rice, making it a suitable option for those with celiac disease or gluten sensitivity.