Ven Pongal calories
per katori, not per 100 g
The short answer
One katori, weighed
270kcal 1 katori pongal — taken as 180 g — has about 270 calories, with 7.6 g protein, 37.8 g carbohydrate and 9.9 g fat. Two come to 540 kcal, three to 810 kcal.
Per 100 g, ven pongal carries 150 kcal ਅਤੇ 4.2 g protein.
ਸਰੋਤ·ICMR–NIN dietary guidance for Indians + weighed portions·1 katori pongal entered at 180 g·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
Serving assumed: 1 katori pongal ≈ 180 g — rice and moong dal with ghee, pepper and cashew. Change the portion and every number below changes with it.
ਸਰੋਤ·ICMR–NIN dietary guidance for Indians + weighed portions·1 katori pongal entered at 180 g·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
From a table row to one katori
- Read the per-100 g row for ven pongal out of the Indian Food Composition Tables 2017 — analysed on Indian samples, so Indian wheat and Indian milk are not swapped for American ones. It gives 150 kcal ਅਤੇ 4.2 g protein per 100 g.
- Weigh what is actually served. This site enters 1 katori pongal at 180 g (rice and moong dal with ghee, pepper and cashew). That weight is the number other calorie sites decline to state, and it is where their answers stop being answers.
- Multiply, linearly, and print the working: 150 × 180 ÷ 100 = 270 kcal per katori. Nothing is rounded up, adjusted or smoothed — two katori are exactly twice one.
- Reconcile the energy against its own macronutrients with Atwater factors on every build. A row more than 15% away from 4P + 4C + 9F (20% above 6 g of fibre) stops the build rather than shipping.
per katori = per 100 g × serving grams ÷ 100 Ven Pongal = 150 kcal × 180 g ÷ 100 = 270 kcal energy check = 4P + 4C + 9F ±15% (±20% if fibre ≥ 6 g)
Ven Pongal, entered by the portion
The kitchen ledger: one katori at 180 g, then two, then three. Every row is the row above multiplied — nothing is rounded up or quietly adjusted.
| Portion | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 katori | 180 g | 270 kcal | 7.6 g | 37.8 g | 9.9 g | 2.9 g |
| 2 katori | 360 g | 540 kcal | 15.1 g | 75.6 g | 19.8 g | 5.8 g |
| 3 katori | 540 g | 810 kcal | 22.7 g | 113.4 g | 29.7 g | 8.6 g |
ਸਰੋਤ·ICMR–NIN dietary guidance for Indians + weighed portions·1 katori pongal entered at 180 g·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
Kept in kilocalories — the "calories" printed on a packet. Carbohydrate is available carbohydrate. Fibre is entered on its own line and is counted in neither the carbohydrate column nor the energy figure.
The 100 g column, kept for the record
Because every other site quotes it, and because you should be able to check our arithmetic against theirs.
| Nutrient | Per 100 g | Per 1 katori pongal (180 g) |
|---|---|---|
| Energy | 150 kcal | 270 kcal |
| Protein | 4.2 g | 7.6 g |
| Carbohydrate (available) | 21.0 g | 37.8 g |
| Fat | 5.5 g | 9.9 g |
| Dietary fibre | 1.6 g | 2.9 g |
ਸਰੋਤ·IFCT 2017 + published recipe weights·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
What it takes to burn off 1 katori pongal of ven pongal
Minutes of activity for a 70 kg adult to spend 270 kcal, using MET values from the 2024 Adult Compendium of Physical Activities. This is a scale check, not a licence — appetite rises with activity and the two do not cancel neatly.
ਸਰੋਤ·2024 Adult Compendium of Physical Activities·MET × 3.5 × 70 kg ÷ 200·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
Calculated as MET × 3.5 × 70 kg ÷ 200 kcal per minute. Full working on the method page, and the whole activity dataset at BurnLab.
Where ven pongal sits in an Indian plate
Among the 18 rice dishes entries on this site, ven pongal ranks 5th for protein (4.2 g per 100 g) and 8th for energy density (150 kcal per 100 g). The protein leader in the group is mutton biryani at 8.5 g.
Protein supplies only 11% of its energy, so treat it as an energy food rather than a protein food. There is very little fibre here — 1.6 g per 100 g.
A realistic day matters more than any single dish. If you are building a meal, the thali builder adds several foods and their real servings together in one total.
ਸਵਾਲ
How many calories are in 1 katori pongal?
About 270 kcal for 1 katori pongal, taken as 180 g (rice and moong dal with ghee, pepper and cashew). Two come to roughly 540 kcal and three to 810 kcal. Per 100 g, ven pongal carries 150 kcal.
How much protein is in ven pongal?
4.2 g per 100 g, which works out to 7.6 g in 1 katori pongal. That is 11% of the energy in this food, and ranks 5th of 18 in the rice dishes group on this site.
Is ven pongal good for weight loss?
At 150 kcal per 100 g it is mid-range — it fits a deficit if the portion is measured rather than eyeballed. Protein is low, so eat it alongside a protein source rather than on its own. No single food makes or breaks a diet; the total for the day does.
Why does this differ from other calorie sites?
Two reasons. First, most sites publish a per-100 g figure from a US database and leave you to guess what a roti or a katori weighs; this page states the serving weight up front. Second, home-cooked Indian food varies enormously with oil and ghee — the figures here assume rice and moong dal with ghee, pepper and cashew. A restaurant version can be 30 to 60% higher.
Similar foods
Four more from rice dishes, and three from elsewhere with a similar energy density.
Where this number comes from
From the composition tables, not re-checked against a named row. This site does not claim a carbohydrate basis for this figure. Either it is a hand-entered composite with no stored ingredient list to derive one from, or the named table row disagrees with what is published here by too much to say which basis the number is on.
Every food on this site carries this label. What each one means, and how many foods sit behind each, is set out on the method page.
Nutrient values are averages for the stated preparation, based on the Indian Food Composition Tables 2017 (ICMR–NIN) and standard recipe analysis. Energy is reconciled against the macronutrients with Atwater factors on every build. General information only — not medical or nutrition advice. Home-cooked Indian food varies enormously with oil, ghee and portion size; every value here is an average for a stated serving, with the assumption shown.
ਸਰੋਤ·IFCT 2017 + published recipe weights·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
The people behind these sites
Follow the build
This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.
Amit Sharma
@amitsharmaofficial
Instagram
Geeta Patel
@geetapatelnz
Instagram
Geeta Patel
GeetaPatelYoga
Facebook
Following changes nothing here — every page stays open, with no account and no wall.
