Oats Pongal Nutrition Facts: Calories, Macros & Health Benefits
Summary: Oats Pongal contains 138 calories, 5.8g protein, 17.5g carbs, and 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 | 138 kcal | 7% |
| Protein | 5.8g | 12% |
| Carbohydrates | 17.5g | 6% |
| Total Fat | 5.0g | 6% |
| Fiber | 2.5g | 9% |
| Sugar | 1.2g | -- |
| Saturated Fat | 2.2g | 11% |
| Cholesterol | 5.0mg | 2% |
| Sodium | 240.0mg | 10% |
| Potassium | 1.0mg | 0% |
| Calcium | 38.0mg | 3% |
| Iron | 160.0mg | 889% |
| Magnesium | 1.0mg | 0% |
| Zinc | 115.0mg | 1045% |
| Vitamin C | 0.12mg | 0% |
| Vitamin A | 0.06mcg | 0% |
| Vitamin B6 | 0.90mg | 53% |
| Vitamin B12 | 0.09mcg | 4% |
| Folate | 28.0mcg | 7% |
| Vitamin E | 0.40mg | 3% |
| Phosphorus | 18.0mg | 1% |
Is Oats Pongal Good for You?
Oats Pongal provides 138 calories per one bowl (200g) with 5.8g protein, 17.5g carbohydrates, and 5g fat. It is a source of saturated fat (11% dv), sodium (10% dv), iron (889% dv).
South Indian comfort food where oats replace rice in traditional ven pongal. Cooked with moong dal, black pepper, cumin, ghee, and cashews. A fiber-rich, wholesome breakfast.
Key Health Benefits of Oats Pongal
- Saturated Fat (11% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (10% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (889% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1045% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (53% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 5.8g protein per serving to support satiety and muscle maintenance.
How to Track Oats Pongal Nutrition with Gram
Use Gram to log oats 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 oats pongal?
Oats Pongal contains 138 calories per one bowl (200g).
How much protein is in oats pongal?
Oats Pongal provides 5.8g of protein per one bowl (200g).
How many carbs are in oats pongal?
Oats Pongal has 17.5g of carbohydrates per one bowl (200g).
Is oats pongal good for tracking nutrition?
Yes. Oats Pongal can be logged by calories, macros, and micronutrients in the Gram app.
How should I use oats pongal in a meal plan?
Use Oats 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 oats pongal and thousands of other foods with the Gram app.