Calories and protein in ven pongal
One serving is 1 katori (200 g). Vegetarian.
293kcal
8 gprotein
41 gcarbs
11 gfat
- Ven pongal gives 2.6 g protein per 100 kcal, which makes it mostly an energy food, not a protein source.
- Reaching 25 g protein from ven pongal alone takes 4 servings, so pair it with a protein-rich dish.
By portion
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| ½ katori | 147 | 4 g | 21 g | 5 g |
| 1 katori | 293 | 8 g | 41 g | 11 g |
| 1½ katori | 440 | 12 g | 62 g | 16 g |
| 2 katori | 587 | 15 g | 82 g | 22 g |
What is in one serving
| Ingredient | Amount | kcal | Protein |
|---|---|---|---|
| Rice, raw | 40 g | 140 | 3 g |
| Moong dal, raw | 15 g | 52 | 4 g |
| Ghee | 8 g | 72 | 0 g |
| Cashews | 5 g | 30 | 1 g |
Home recipes vary, most of all in oil and ghee. Change the amounts in the app and the numbers follow.
Higher-protein picks in rice and khichdi
- Moong dal khichdi271 kcal · 9 g protein · 1 katori · 200 g
More rice and khichdi
- Plain rice195 kcal · 5 g protein · 1 katori · 150 g
- Jeera rice231 kcal · 5 g protein · 1 katori · 150 g
- Veg pulao265 kcal · 6 g protein · 1 katori · 180 g
- Chicken biryani561 kcal · 26 g protein · 1 plate
- Veg biryani401 kcal · 8 g protein · 1 plate
- Mutton biryani575 kcal · 26 g protein · 1 plate
- Egg biryani524 kcal · 20 g protein · 1 plate
- Veg fried rice377 kcal · 7 g protein · 1 plate
- Egg fried rice507 kcal · 20 g protein · 1 plate
- Chicken fried rice471 kcal · 24 g protein · 1 plate
- Lemon rice306 kcal · 7 g protein · 1 katori · 180 g
- Curd rice231 kcal · 6 g protein · 1 katori · 200 g
- Puliyogare324 kcal · 7 g protein · 1 katori · 180 g
- Tomato rice259 kcal · 5 g protein · 1 katori · 180 g
- Bisi bele bath320 kcal · 9 g protein · 1 plate
Log it in seconds
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Take the plateau checkEstimated from IFCT 2017 (National Institute of Nutrition) values, rounded, and not yet reviewed by the PeakX nutrition team. For guidance, not medical advice. Updated 2026-11-12.