Sweet Pongal Nutrition Facts: Calories, Macros & Health Benefits
Summary: Sweet Pongal contains 220 calories, 4g protein, 38g carbs, and 6.5g fat per one bowl (150g). It is a source of saturated fat, iron, zinc.
Nutrition Facts — one bowl (150g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 220 kcal | 11% |
| Protein | 4.0g | 8% |
| Carbohydrates | 38.0g | 14% |
| Total Fat | 6.5g | 8% |
| Fiber | 1.2g | 4% |
| Sugar | 22.0g | -- |
| Saturated Fat | 3.8g | 19% |
| Sodium | 35.0mg | 2% |
| Potassium | 0.50mg | 0% |
| Calcium | 28.0mg | 2% |
| Iron | 110.0mg | 611% |
| Magnesium | 0.70mg | 0% |
| Zinc | 65.0mg | 591% |
| Vitamin C | 0.08mg | 0% |
| Vitamin A | 0.04mcg | 0% |
| Vitamin B6 | 0.60mg | 35% |
| Vitamin B12 | 0.06mcg | 2% |
| Folate | 12.0mcg | 3% |
| Vitamin E | 0.40mg | 3% |
| Phosphorus | 25.0mg | 2% |
Is Sweet Pongal Good for You?
Sweet Pongal provides 220 calories per one bowl (150g) with 4g protein, 38g carbohydrates, and 6.5g fat. It is a source of saturated fat (19% dv), iron (611% dv), zinc (591% dv).
South Indian festive dessert made with rice, moong dal, jaggery, ghee, cashews, and cardamom. Traditionally prepared during Pongal festival.
Key Health Benefits of Sweet Pongal
- Saturated Fat (19% 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 (591% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (35% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Sweet Pongal Nutrition with Gram
Use Gram to log sweet 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 sweet pongal?
Sweet Pongal contains 220 calories per one bowl (150g).
How much protein is in sweet pongal?
Sweet Pongal provides 4g of protein per one bowl (150g).
How many carbs are in sweet pongal?
Sweet Pongal has 38g of carbohydrates per one bowl (150g).
Is sweet pongal good for tracking nutrition?
Yes. Sweet Pongal can be logged by calories, macros, and micronutrients in the Gram app.
How should I use sweet pongal in a meal plan?
Use Sweet 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 sweet pongal and thousands of other foods with the Gram app.