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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
Calories130.6 kcal7%
Protein4.3 g7%
Carbohydrates20.1 g7%
Total Fat3.8 g6%
Dietary Fibre1.1 g4%
Sugar0.2 g0%
Sodium209.9 mg10%

Micronutrients

NutrientAmount% DVStatusNote
Iron1.1 mg7%CalculatedIncludes cumin seeds, moong dal raw
Calcium22.5 mg2%CalculatedIncludes curry leaves
Vitamin C0.9 mg1%CalculatedIncludes green chilli
Potassium171.1 mg5%CalculatedFrom IFCT-oriented ingredient micro panel
Magnesium28.8 mg8%CalculatedFrom IFCT-oriented ingredient micro panel
Zinc0.6 mg5%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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