Pongal calories — 100 g, serving sizes and calculator
Pongal has about 150 kcal per 100 g. A common serving such as 1 cup cooked is about 360 kcal. Use the calculator below to estimate your own portion.
Pongal portion calculator
Enter your portion and choose grams, ounces or a common serving. The result scales calories and macros from the per-100 g estimate.
Use packaged labels or your own recipe total when available. Restaurant and homemade portions can vary a lot.
Estimated total
| Estimated amount | — |
| Protein | — g |
| Carbs | — g |
| Fat | — g |
| Fiber | — g |
| Sugar | — g |
Rounded estimate for everyday tracking.
Pongal calories by serving size
| Serving | Approx. amount | Approx. calories |
|---|---|---|
| Reference amount | 100 g | 150 kcal |
| 1 cup cooked | 240 g | 360 kcal |
| 1 medium bowl | 320 g | 480 kcal |
Values are rounded. The biggest source of error is usually portion size, added oil, sauces, sugar, toppings or brand differences.
Pongal nutrition per 100 g
| Nutrient | Amount |
|---|---|
| Calories | 150 kcal |
| Protein | 4 g |
| Carbohydrates | 23 g |
| Fat | 5 g |
Can Pongal fit a weight-loss diet?
Pongal can fit a balanced diet when the portion works with your daily calorie target. Use the calculator above when your serving is bigger or smaller than the common examples.
How to track Pongal accurately
- Use the product label for packaged foods when available.
- For homemade dishes, calculate the full recipe and divide by the number of servings.
- Count extras such as oil, butter, ghee, cheese, mayonnaise, nuts and sugary sauces.
- Use the same bowl, spoon or plate when you want consistent estimates without weighing every meal.
How long to burn off 1 cup cooked?
For a serving of about 360 kcal, a 70 kg adult might burn a similar amount in roughly:
| Activity | Approx. time |
|---|---|
| Easy walking | 1 hr 43 min |
| Brisk walking | 1 hr 12 min |
| Running | 36 min |
| Cycling | 51 min |
Exercise burn varies with body weight, speed, incline, fitness level and intensity. Use this as a rough comparison, not a medical or training prescription.
Frequently asked questions
How many calories are in Pongal?
Pongal has about 150 kcal per 100 g. A common serving such as 1 cup cooked has about 360 kcal.
How many calories are in 100 g of Pongal?
There are about 150 kcal in 100 g of Pongal.
Is Pongal good for weight loss?
It can fit a weight-loss plan if the portion fits your daily calorie target. Use the portion calculator on this page to scale the estimate to what you actually ate.
Why is my calorie count different?
Different brands, recipes, cooking methods, water content and serving sizes can change the final calories. For packaged food, prefer the nutrition label.
Data note
EKCal food pages combine standard food-composition references with practical serving estimates. Values are rounded and may differ by variety, brand and preparation. See Sources & Methodology.