HEALTHIFY NUTRIFACTS
Pongal
Values for your serving
- kcal / servingCalories · kcal
- 134.12
- Protein
- 3.61 g
- Carbs
- 23.29 g
- Fat
- 3 g
- Fibre
- 1.08 g
Vitamins, minerals & more
The same food, in two useful views. Compare 100 g with your selected serving.
| Nutrient | Per 100 g | 130 g1 katori · 130 g |
|---|---|---|
| Calcium | 12.3 mg | 15.99 mg |
| Iron | 1.24 mg | 1.61 mg |
| Potassium | 79.45 mg | 103.29 mg |
| Sodium | 241.57 mg | 314.04 mg |
| Vitamin C | 0.08 mg | 0.1 mg |
| Saturated fat | 1.02 g | 1.32 g |
| Sugars | 0.07 g | 0.09 g |
| Carbohydrates | 17.92 g | 23.29 g |
| Cholesterol | 4.2 mg | 5.46 mg |
| Choline | 0.18 mg | 0.24 mg |
| Copper | 0.01 mg | 0.02 mg |
| Calories | 103.17 kcal | 134.12 kcal |
| Fat | 2.31 g | 3 g |
| Magnesium | 11.18 mg | 14.54 mg |
| Manganese | 0.04 mg | 0.05 mg |
| Niacin | 0.02 mg | 0.03 mg |
| Protein | 2.78 g | 3.61 g |
| Vitamin B2 Riboflavin | 0 mg | 0 mg |
| Beta Carotene | 3.89 ug | 5.05 ug |
| Vitamin B1 Thiamine | 0 mg | 0 mg |
| Vitamin B6 | 0.01 mg | 0.02 mg |
| Fibre | 0.83 g | 1.08 g |
| Monounsaturated fat | 0.07 g | 0.1 g |
| Polyunsaturated fat | 0.02 g | 0.02 g |
| Trans fat | 0 g | 0 g |
| Vitamin A | 6.48 ug | 8.42 ug |
| Zinc | 0.17 mg | 0.22 mg |
| Vitamin K | 0.04 ug | 0.06 ug |
| Selenium | 0.03 ug | 0.04 ug |
Values rounded to 2 decimals. Missing values are not treated as zero.
Same food. Different portions.
A little movement perspective.
For your selected serving · 134.12 kcal
Walking
≈27 min
Self-selected pace
Cycling
≈16 min
10–11.9 mph
Explore coaching ↗
Illustrative estimates for a 70 kg adult: walking 4 MET, cycling 6.8 MET. Actual energy use varies. Food does not need to be earned through exercise.
Movement sources & calculation
Minutes = serving kcal ÷ (MET × 3.5 × 70 ÷ 200). Based on the 2024 Adult Compendium of Physical Activities.
A little more clarity.
How many calories are in this serving?
1 katori · 130 g contains 134.12 kcal. Per 100 g: 103.17 kcal, based on this food database entry.
How much protein does it contain?
Your selected serving contains 3.61 g protein. Per 100 g: 2.78 g.
Why might my homemade version differ?
Ingredients, cooking methods and portion sizes vary. These numbers describe this database entry, rather than every preparation of Pongal.
Sources & method
Healthify food database · Nutrients per 100 g × portion weight ÷ 100. Original reference unavailable in the current public data.