Nutritional Facts of Sweet Pongal, Sakkarai Pongal, Chakkarai

This calorie page has been viewed 2863 times Last Updated : Jan 11,2019



CUISINE
South Indian Sweets
COURSE
Traditional Indian Mithai
OCCASION & PARTY
Makar Sankranti Pongal Festival
Sweet Pongal, Sakkarai Pongal, Chakkarai

How many calories does one serving of Sweet Pongal have?

One serving of Sweet Pongal gives 272 calories. Out of which carbohydrates comprise 195 calories, proteins account for 15 calories and remaining calories come from fat which is 62 calories.  One serving of Sweet Pongal provides about 14 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Sweet Pongal recipe.

Is Sweet Pongal healthy?

No, it's not healthy for most. Made from rice, yellow moong dal, jaggery, cashewnuts ghee and cardamom.

Let's understand the Ingredients.

What's good.

Yellow Moong Dal : The fibre (4.1 g in ¼ cup) present in yellow moong dal prevents the deposition of bad cholesterol (LDL) in the arteries which promotes a healthy heart in turn. Packed with nutrients like zinc (1.4 mg), protein (12.2 mg) and iron (1.95 mg), yellow moong dal helps to maintain the elasticity of your skin and help to keep it moist.  Fiberpotassium and magnesium from yellow moong dal will work together to regulate blood pressure and soothe the nerves and is diabetic friendly. See here for details of 7 amazing benefits of yellow moong dal.

What's the problem?

Rice : Here are the pros for rice. Rice is a great source of complex carbohydrates, which is an important source of energy for our body. Rice is low in fibre and therefore a good option for people suffering from diarrhoea. What's not good in rice. Foods like rice are high in GI are not suitable for weight loss, heart patients,  diabetics as they affect the blood sugar control levels. See details of is white rice and parboiled rice good for you?

Jaggery (Gur) : When compared to sugar, which provides only empty calories, jaggery is considered to be a superior natural sweetener. Sugar is definitely one of the causes of many chronic diseases, but jaggery too needs to be consumed in moderate amounts. What you would consume is just about a tbsp (18 g) or a tsp (6 g). While those with heart diseases and weight loss can have a dessert made with this quantity of jaggery occasionally as an option to refined sugar, but diabetics need to avoid this sweetener too as it can spike blood sugar levels instantly. Read is jaggery healthy for complete details.  

Can diabetics, heart patients and over weight individuals have Sweet Pongal?

No, this is not healthy. The fat levels are high due to jaggery + ghee. So stay away.
 
Can healthy individuals have Sweet Pongal?
 
Not very healthy. As a cheat dessert, have this. 
 
What is a healthier option to Sheera?

We suggest you try low fat gajjar halwa recipe which uses dates as a sweetener and low fat milk which works well for diabetics. 

Low Fat Carrot Halwa, Healthy Gajar Halwa
Low Fat Carrot Halwa, Healthy Gajar Halwa

How to burn 272 calories that come from Sweet Pongal?

Walking (6 kmph) = 1hr 22 mins

Running (11 kmph) = 27 mins

Cycling (30 kmph) = 36 mins       

Swimming (2 kmph) = 47 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per per serving% Daily Values
Energy272 cal14%
Protein3.8 g7%
Carbohydrates48.7 g16%
Fiber1.4 g6%
Fat6.9 g10%
Cholesterol0 mg0%
VITAMINS
Vitamin A52.5 mcg1%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.5 mg4%
Vitamin C0 mg0%
Vitamin E
Folic Acid (Vitamin B9)14.3 mcg7%
MINERALS
Calcium35.7 mg6%
Iron1.6 mg8%
Magnesium0 mg0%
Phosphorus0 mg0%
Sodium2.1 mg0%
Potassium107.2 mg2%
Zinc0.6 mg6%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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