VeganCooked Dishes

Pongal

Nutrition Facts Per 100g

Also known as: VEN PONGAL, KHARA PONGAL, SOUTH INDIAN PONGAL

Pongal is a popular prepared dish in Indian cuisine. A 100g serving provides 145 kcal and 4.5g of protein. Notable nutrients include Sodium (approximately 70% of a typical adult's daily needs) and Polyunsaturated Fat (PUFA) (approximately 20% of a typical adult's daily needs). Nutritional values may vary based on preparation method and recipe. Find the estimated nutrition facts below.

Nutrition Summary

145kcalCalories

4.5gProtein

20.0gCarbs

5.5gFat

2.0gFiber

Protein 12% Carbs 55% Fat 34%

Micronutrients

High in:Sodium

Calcium25.0 mg(3%)

Iron1.2 mg(9%)

Zinc0.6 mg(6%)

Potassium150 mg(5%)

Sodium350 mg(70%)

Magnesium30.0 mg(8%)

Phosphorus70.0 mg(10%)

Thiamin (B1)0.1 mg(13%)

Riboflavin (B2)0.1 mg(7%)

Niacin (B3)1.0 mg(7%)

Vitamin C0 mg(0%)

Carotenoids0 µg(0%)

β-Carotene0 µg(0%)

Vitamin A15.0 µg(2%)

Folate (B9)20.0 µg(5%)

Vitamin B60.1 mg(8%)

Vitamin B120.1 µg(4%)

Vitamin D0.1 µg(0%)

Vitamin E0.1 mg(1%)

Fat Breakdown4

MUFA2.5 g

17%

PUFA1.2 g

20%

Omega-30.1 g

Omega-61.1 g

Limit These2

Saturated Fat1.5 g

Cholesterol5.0 mg

Common Serving Sizes

1 bowl150g

218 kcal6.8g protein

1 large bowl200g

290 kcal9.0g protein

100 g100g

145 kcal4.5g protein

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About this data

These nutrition facts come from mealPlan.fit, practice-management software for dietitians and nutritionists in India. Values are based on the Indian Food Composition Tables (IFCT) and compared against ICMR 2020 RDAs. Dietitians use mealPlan.fit to analyse Indian meals on this same ingredient data, draft weekly meal plans with AI, and share plans with clients on WhatsApp.

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