Khara Pongal Nutrition Facts: Calories, Macros & Health Benefits
Summary: Khara Pongal contains 296 calories, 9.6g protein, 42.8g carbs, and 9.6g fat per one bowl (200g). It is a source of saturated fat, sodium, iron.
Nutrition Facts — one bowl (200g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 296 kcal | 15% |
| Protein | 9.6g | 19% |
| Carbohydrates | 42.8g | 16% |
| Total Fat | 9.6g | 12% |
| Fiber | 3.8g | 14% |
| Sugar | 1.2g | -- |
| Saturated Fat | 3.2g | 16% |
| Cholesterol | 10.0mg | 3% |
| Sodium | 560.0mg | 24% |
| Potassium | 240.0mg | 5% |
| Calcium | 90.0mg | 7% |
| Iron | 2.4mg | 13% |
| Magnesium | 56.0mg | 13% |
| Zinc | 1.6mg | 15% |
| Vitamin A | 16.0mcg | 2% |
| Vitamin B6 | 0.16mg | 9% |
| Folate | 36.0mcg | 9% |
| Vitamin E | 0.80mg | 5% |
| Vitamin K | 4.0mcg | 3% |
| Phosphorus | 190.0mg | 15% |
Is Khara Pongal Good for You?
Khara Pongal provides 296 calories per one bowl (200g) with 9.6g protein, 42.8g carbohydrates, and 9.6g fat. It is a source of saturated fat (16% dv), sodium (24% dv), iron (13% dv).
meal
Key Health Benefits of Khara Pongal
- Saturated Fat (16% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (24% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (13% DV): Supports balanced nutrition when included as part of your daily meals.
- Magnesium (13% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (15% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 9.6g protein per serving to support satiety and muscle maintenance.
How to Track Khara Pongal Nutrition with Gram
Use Gram to log khara 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 khara pongal?
Khara Pongal contains 296 calories per one bowl (200g).
How much protein is in khara pongal?
Khara Pongal provides 9.6g of protein per one bowl (200g).
How many carbs are in khara pongal?
Khara Pongal has 42.8g of carbohydrates per one bowl (200g).
Is khara pongal good for tracking nutrition?
Yes. Khara Pongal can be logged by calories, macros, and micronutrients in the Gram app.
How should I use khara pongal in a meal plan?
Use Khara 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 khara pongal and thousands of other foods with the Gram app.