Ven Pongal Calories and Nutrition
Also known as: Khara pongal
1 bowl (~200 g) of Ven Pongal contains 290 calories, 10g protein, 44g carbs and 8g fat — a vegetarian dish in the breakfast category.
Nutrition facts
| Nutrient | Per 100 g | Per 1 bowl (~200 g) |
|---|---|---|
| Calories | 145 kcal | 290 kcal |
| Protein | 5 g | 10 g |
| Carbs | 22 g | 44 g |
| Fat | 4 g | 8 g |
| Fiber | 1.5 g | 3 g |
| Sodium | 280 mg | 560 mg |
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How Ven Pongal fits in your diet
A 1 bowl (~200 g) of ven pongal contributes about 14% of a 2,000-kcal daily target and roughly 20% of an average adult's 50 g daily protein floor. Typically made with rice, moong dal, ghee, black pepper, cumin, ginger.
Soft rice-moong dal porridge tempered with ghee, pepper, ginger and cumin. For a balanced Indian plate, pair it with a protein source (dal, paneer, eggs or chicken), a sabzi and a small portion of curd or salad. Restaurant or street-style versions can run 20–40% higher in calories because of extra oil, ghee or cream — adjust portion size accordingly.
Cuisine region: south indian.
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Frequently asked questions
How many calories are in Ven Pongal?
Ven Pongal has roughly 290 kcal per 1 bowl (~200 g) (about 145 kcal per 100 g). Macros: 10g protein, 44g carbs, 8g fat.
Is Ven Pongal good for weight loss?
Moderate. Ven Pongal at 290 kcal per serving fits a calorie-counted diet if portioned correctly. Pair with protein and fibre to slow digestion.
How much protein is in Ven Pongal?
Ven Pongal delivers about 10g protein per 1 bowl (~200 g). Pair with dal, paneer, eggs or chicken to hit a complete protein target.
Can diabetics eat Ven Pongal?
Diabetics can eat ven pongal in controlled portions. The 44g of carbs per serving is significant — eat with protein and fibre, and check post-meal glucose.
How does Ven Pongal fit into a balanced Indian meal?
Ven Pongal sits well alongside dal, a vegetable sabzi, curd and a small green salad. Keep the plate balanced — roughly half vegetables, a quarter protein source, a quarter starches — and you will hit your macros without overeating.
Sources
Nutrition values for ven pongal are sourced from Calculated from typical recipe ingredients. Per-100 g figures scaled to the selected serving above. These figures are unverified estimates based on typical recipes — see banner above.
Updated: 17/5/2026