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Ven Pongal Serves 3

Ven Pongal

Verified Nutrition

Ven Pongal - Pepper-cumin rice and moong comfort bowl. Homestyle Tamil / South Indian breakfast with a fixed Bonutivo recipe version so nutrition stays reproducible.

131 kcalCalories
4.3 gProtein
20.1 gCarbs
3.8 gFat
1.1 gFibre
Vegetarian Prep 17 mins Cook 35 mins
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Per Serving (283 g) Per 100 g

Macronutrients

NutrientAmount% Daily Value
Calories87.0 kcal4%
Protein2.8 g5%
Carbohydrates13.4 g4%
Total Fat2.6 g4%
Dietary Fibre0.8 g2%
Sugar0.1 g0%
Sodium139.9 mg7%

Micronutrients

NutrientAmount% DVStatusNote
Iron0.8 mg4%CalculatedIncludes cumin seeds, moong dal raw
Calcium15.0 mg1%CalculatedIncludes curry leaves
Vitamin C0.6 mg1%CalculatedIncludes green chilli
Potassium114.1 mg3%CalculatedFrom IFCT-oriented ingredient micro panel
Magnesium19.2 mg6%CalculatedFrom IFCT-oriented ingredient micro panel
Zinc0.4 mg3%CalculatedFrom IFCT-oriented ingredient micro panel

Micronutrient amounts are calculated from an IFCT-oriented ingredient micro panel (seed approximations). Values update when recipes or the panel are revised.

Macro Distribution

  • Carbs 61%
  • Fat 26%
  • Protein 13%

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