How many calories are in Pongal?
Pongal contains 327 calories per serving (16% of the 2,000 kcal daily value), with 5.5g fat, 62g carbs, and 11g protein. This nutritional data is based on AI-powered meal analysis by SimpliFit.
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How many calories and nutrients are in Pongal
Nutritional value of Pongal per 100 grams
What's inside Pongal
| Ingredient | Amount | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| rice (cooked) | 150g | 130 kcal | 2.7g | 1g | 28g |
| Pepper | 50g | 40 kcal | 2g | 0g | 10g |
| Olive oil | 3g | 900 kcal | 0g | 100g | 0g |
| Dal | 25g | 340 kcal | 24g | 4g | 60g |
| Ghee | 50g | 900 kcal | 0g | 100g | 0g |
Where do the calories in Pongal come from
How Pongal fits into your daily diet
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 327 kcal | 16% |
| Protein | 11g | 22% |
| Fat | 5.5g | 8% |
| Carbs | 62g | 21% |
Based on a 2,000 kcal daily reference diet.
How long it takes to burn off the calories from Pongal
Estimates for a 70 kg (154 lb) person. Actual values vary by body weight and intensity.
Common questions about Pongal
How many calories are in Pongal?
A full serving of Pongal contains approximately 327 kcal. The total serving weighs about 278g. Per 100 grams, that works out to 117.6 kcal.
Is Pongal good for weight loss?
Pongal has a low calorie density at 117.6 kcal per 100g, making it a great choice for weight loss. Foods under 150 kcal per 100g let you eat satisfying portions while keeping calories in check.
How much protein is in Pongal?
A serving of Pongal provides about 11g of protein from a total serving weight of 278g. That is 4g of protein per 100g, which covers roughly 22% of the recommended daily intake of 50g.
What is the easiest way to track Pongal calories?
The easiest way to track Pongal is with SimpliFit. Just snap a photo of your meal and the AI instantly estimates calories and macros — no manual searching or barcode scanning required.
How does Pongal compare to similar meals?
| Meal | Weight | Calories | Protein | compared to this |
|---|---|---|---|---|
| Rice with pulses and potato | 310g | 532.0 | 17.3g | +205 kcal, more protein |
| Rice with dal, boiled egg, sprout salad, ladyfingers | 350g | 130.0 | 3g | -197 kcal, less protein |
| Rice and Dal | 260g | 356.0 | 13.3g | +29 kcal, more protein |
| Rice with Paneer and Dal | 335g | 512.0 | 27.3g | +185 kcal, more protein |
| Rice with Lentil Dal | 210g | 320.0 | 10.5g | -7 kcal, less protein |