Pongal Rice has an estimated glycemic index of 55 (range 50 to 62), which is low, and a glycemic load of 25 per serving (high). NutriOptio estimates one serving (1 cup (approximately 200 g)) at 300 calories, with 8 g protein, 50 g carbohydrate and 10 g fat.
Indian cuisine · Gluten-Free · Vegetarian. Serving: 1 cup (approximately 200 g).
| Nutrient | Per serving |
|---|---|
| Calories | 300 kcal |
| Protein | 8 g |
| Carbohydrate | 50 g |
| Fiber | 4 g |
| Sugars | 1 g |
| Added sugars | 0 g |
| Fat | 10 g |
| Saturated fat | 3 g |
| Sodium | 500 mg |
Typical ingredients: Rice, split yellow moong dal, water, ghee (or oil), cumin seeds, black pepper, ginger, salt, curry leaves, cashews (optional).
| Dish | GL / serving | kcal / serving |
|---|---|---|
| Akki Roti | 24 | 210 |
| Lemon Rice | 24 | 320 |
| Mysore Masala Dosa | 24 | 300 |
| Vermicelli Kheer | 24 | 300 |
| Ghila Pitha | 23 | 200 |
NutriOptio estimates 300 calories in one serving (1 cup (approximately 200 g)) of a typical pongal rice recipe. Your recipe and portion will change this.
A serving has an estimated glycemic load of 25, which is high (10 or under is low, 20 or over is high). Portion size and what you eat it with matter. This is general information, not medical advice.
NutriOptio grades a typical pongal rice B on Nutri-Score, where A is the best and E the lowest nutritional quality.
Your recipe is not the typical one. Photograph your plate or describe it, and NutriOptio grades your actual portion for glycemic load, Nutri-Score and processing.
Open the NutriOptio web appThese are the values the NutriOptio app gave for a typical pongal rice in October 2026. They are AI estimates and can change as the app is updated; search the dish in the app for its current estimate. Calories and nutrients are NutriOptio's AI estimate for a typical recipe and portion. The glycemic index is NutriOptio's reference value for this dish, estimated from its carbohydrate ingredients; glycemic load is computed from it and the serving's carbohydrate. Home and restaurant versions vary, sometimes a lot. General information, not medical advice.
