Ghee Pongal Nutrition Facts: Calories, Macros & Health Benefits
Summary: Ghee Pongal contains 175 calories, 5.5g protein, 22g carbs, and 7.5g fat per one bowl (200g). It is a source of saturated fat, sodium, iron.
Nutrition Facts — one bowl (200g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 175 kcal | 9% |
| Protein | 5.5g | 11% |
| Carbohydrates | 22.0g | 8% |
| Total Fat | 7.5g | 10% |
| Fiber | 1.8g | 6% |
| Sugar | 1.0g | -- |
| Saturated Fat | 4.5g | 22% |
| Cholesterol | 18.0mg | 6% |
| Sodium | 280.0mg | 12% |
| Potassium | 0.50mg | 0% |
| Calcium | 30.0mg | 2% |
| Iron | 110.0mg | 611% |
| Magnesium | 0.90mg | 0% |
| Zinc | 80.0mg | 727% |
| Vitamin C | 0.08mg | 0% |
| Vitamin A | 0.04mcg | 0% |
| Vitamin B6 | 1.0mg | 59% |
| Vitamin B12 | 0.08mcg | 3% |
| Folate | 18.0mcg | 4% |
| Vitamin E | 0.40mg | 3% |
| Vitamin K | 0.05mcg | 0% |
| Phosphorus | 85.0mg | 7% |
Is Ghee Pongal Good for You?
Ghee Pongal provides 175 calories per one bowl (200g) with 5.5g protein, 22g carbohydrates, and 7.5g fat. It is a source of saturated fat (22% dv), sodium (12% dv), iron (611% dv).
South Indian comfort food made with rice and moong dal cooked together, tempered with ghee, black pepper, cumin, and cashews.
Key Health Benefits of Ghee Pongal
- Saturated Fat (22% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (12% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (611% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (727% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (59% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 5.5g protein per serving to support satiety and muscle maintenance.
How to Track Ghee Pongal Nutrition with Gram
Use Gram to log ghee pongal and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in ghee pongal?
Ghee Pongal contains 175 calories per one bowl (200g).
How much protein is in ghee pongal?
Ghee Pongal provides 5.5g of protein per one bowl (200g).
How many carbs are in ghee pongal?
Ghee Pongal has 22g of carbohydrates per one bowl (200g).
Is ghee pongal good for tracking nutrition?
Yes. Ghee Pongal can be logged by calories, macros, and micronutrients in the Gram app.
How should I use ghee pongal in a meal plan?
Use Ghee Pongal as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track ghee pongal and thousands of other foods with the Gram app.