Prepared Dishes · Nutrition Facts
Pongal Nutrition Facts
Pongal is a traditional South Indian sweet dish made from rice and lentils, often flavored with cardamom and jaggery. Its nutritional profile is notable for its fiber and iron content.
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350kcal
Calories
6.5g
Protein
75g
Carbs
1.5g
Fat
Where the calories come from
Full nutrition breakdown
Nutrition Facts
Per 100g · Per serving (1 cup, 200g)
| Nutrient | Per 100g | Per serving |
|---|---|---|
| Calories | 350kcal | 700kcal |
| Protein | 6.5g | 13g |
| Total Carbohydrates | 75g | 150g |
| Dietary Fiber | 2.5g | 5g |
| Sugars | 20g | 40g |
| Total Fat | 1.5g | 3g |
| Saturated Fat | 0.3g | 0.6g |
| Sodium | 10mg | 20mg |
| Water | 15g | 30g |
Adjust the serving size
Estimate nutrients in a portion of Pongal. The calculation scales the values shown per 100 g; it is not a measurement of a specific food or product.
Listed serving: 1 cup (200 g). Enter 1–5000 g.
- Calories
- 700 kcal
- Protein
- 13 g
- Carbohydrates
- 150 g
- Fiber
- 5 g
- Sugars
- 40 g
- Fat
- 3 g
- Sodium
- 20 mg
Estimate only. Food varieties, brands, preparation, and actual portion weights can change the values. Use product packaging for packaged foods.
Key vitamins & minerals
5% Daily Value
1% Daily Value
5% Daily Value
6% Daily Value
Serving ideas
- Enjoy it as a breakfast dish with milk
- Serve it as a dessert with a dollop of yogurt
- Use it as a snack with a cup of tea
Storage
Storage tip: Store leftover pongal in the refrigerator within 2 hours of preparation.
Record status
This page presents a record from our public dataset. It has not been independently verified by a nutrition professional.
Source context
No exact USDA record match has been verified for this food. Search results may include candidates that do not match the exact record or values shown. Read our methodology.
Correction status
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Frequently asked questions
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