Ven Pongal
வெண் பொங்கல்(Tamil Nadu)ಖಾರ ಪೊಂಗಲ್ · వెన్న పొంగలి
Breakfast · 1 bowl
Nutrition Facts
Per 1 bowl
Calories468 kcal
Protein14.4g
Carbohydrates68.4g
Sugars1.8g
Fiber5.4g
Fat14.4g
Saturated8.1g
Sodium648mg
Glycemic Index68 (Medium)
Per 100g Reference
260
kcal
8g
protein
38g
carbs
8g
fat
Portion Guide
This serving180g
≈ in cups0.9 cups
1 cup ≈ 200ml ≈ 200g (for most cooked foods)
Things to Note
Medium Glycemic Index
GI of 68 has moderate blood sugar impact.
Moderate Sodium
360mg sodium per 100g.
OKAY IN MODERATION
Why: Watch the moderate sodium
OK use: A few times a week
About This Dish
Comfort dish made with rice, moong dal, black pepper, and ghee.
Macro Split
Protein 12%Carbs 59%Fat 28%
Category
mainSouth Indian
Real Talk
- →Balanced in moderation. Watch the portion size.
- →High in sodium. Drink water and go easy on salt the rest of the day.
Alternatives
- Add a side salad – fiber fills you up
- Balance the meal – include protein and veggies
ELI5
South IndianWhat is this?
A south indian main dish typically eaten with rice or roti.
Serving Size
1 1 bowl (180g) = 468 kcal
≈ 0.9 cups
Macros
Balanced: 12% protein, 59% carbs, 28% fat.
P: 14.4gC: 68.4gF: 14.4gFiber: 5.4g
Blood Sugar Impact
Medium GI. Provides steady energy over a couple of hours.
When to Eat
Best had in the morning to fuel your day.
Portion Perspective
One 1 bowl is a moderate serving.
Things to Note
Medium Glycemic IndexModerate Sodium
Best For
breakfast
Watch sodium intake. Balance with fresh vegetables and fruits.
Disclaimer: Nutribaba provides general nutrition information for awareness only. Data sourced from IFCT 2017 and standard recipes. Actual nutrition may vary based on ingredients, portion sizes, and preparation methods. Consult a qualified professional for personalized dietary advice.