Ven Pongal calories
per katori, not per 100 g
270 kcal 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 and 4.2 g protein.
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.
Ven Pongal calories by portion
The whole point of this site: an Indian portion, not a laboratory 100 g. Everything below scales linearly from the 180 g serving.
| 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 |
Figures in kilocalories — the "calories" on a food label. Carbohydrate is available carbohydrate; fibre is listed separately and is included in neither the carbohydrate column nor the energy figure.
Full nutrition per 100 g
| 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 |
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.
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 9th 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.
Questions
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.
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.