How many calories does one serving of Oats Pongal have?
One serving (200 grams) of Oats Pongal gives 131 calories. Out of which carbohydrates comprise 79 calories, proteins account for 27 calories and remaining calories come from fat which is 27 calories. One serving of Oats Pongal provides about 6.5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.
Oats Pongal recipe serves 5, makes 1000 grams, with 200 grams per serving.
131 calories for 1 serving of Oats Pongal, Cholesterol 0 mg, Carbohydrates 19.4g, Protein 6.8g, Fat 3g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Oats Pongal.
See oats Pongal recipe | South Indian style savoury oats Pongal | healthy oats Pongal |
Oats Pongal is a savory porridge made with oats and moong dal. This Oats Ven Pongal is easy to make, nutritious and packed with flavor. Learn how to make Oats Pongal recipe | South Indian style savoury oats Pongal | healthy oats Pongal |
Pongal is one of the popular recipe in TamilNadu. This version of Pongal is made with oats instead of rice. South Indian style savoury oats Pongal is a dietary substitution for the traditional rice pongal.
This healthy oats pongal is a delicious and nutritious way to add in your meals. It is high in fiber and protein, and it is a good source of vitamins and minerals. Healthy oats Pongal is also gluten-free and vegan, making it a great option for people with dietary restrictions.
pro tips to make oats Pongal: 1. You can also use rolled oats instead of quick-cooking oats, but they will take a little longer to cook. 2. You can adjust the amount of water to your liking. If you like your pongal thinner, add more water. If you like it thicker, add less water. 3. If you are serving it later, it tends to thicken you can add little water and adjust the consistency and re-heat to serve.
Is Oats Pongal healthy?
Yes, this is healthy.
Let's understand the Ingredients.
What's good.
1. 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. Fiber, potassium 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.
2. Oats : Oats are a great source of protein for Vegetarians. It is rich in soluble fibre (to make it good for diabetics), which helps lower blood LDL cholesterol, the so-called "Bad" cholesterol. Whole Oats have an antioxidant called Avenanthramide (a polyphenol from oats) which helps lower blood pressure levels. Soluble fibre absorbs water and swells and to become gel like substance which helps in the absorption of nutrients like B Vitamins and minerals like Magnesium and Zinc which are key to a good heart. See here why oats are good for you?
3. Ghee : Other than calories and fats, the only nutrients that ghee is rich in are the vitamins – all of which are fat-soluble. All the 3 vitamins (Vitamin A, Vitamin E and Vitamin K) are antioxidants which have a role in removing free radicals from the body and protecting our cell as well as help in maintaining skin health and glow. Ghee is an excellent, high-quality selection medium of cooking because of its high smoke point. As compared to most oils and butter, ghee can handle a smoke point of 230°C, 450°F, thus its less prone to oxidant and destruction of nutrients. Yes, ghee does contain cholesterol, but some amount of cholesterol is needed by the body. Cholesterol has some functions to play too. It is necessary for hormone production, brain function, cell health and lubricating the joints. It is, in reality, a high quality fat for the body and brain. Ghee is loaded with fats but that’s medium chain fatty acids (MCT) which aid in weight loss. Ghee is healthy for daibetics in small amounts. Learn to easily make your ghee at home which is free of preservatives. See benefits of ghee.
Can diabetics, heart patients and over weight individuals have Oats Pongal ?
Yes, this recipe is good for diabetics, heart and weight loss. 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. Fiber, potassium and magnesium from yellow moong dal will work together to regulate blood pressure and soothe the nerves and is diabetic friendly.
Oats Pongal is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).
- Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. Indian Foods rich in B1 are Flax seeds (alsi), Sunflower seeds, Sesame seeds, Garden cress seeds (halim), Capsicum, Wheat flour, Chana dal, moong, walnuts, masoor dal, brown rice, jowar, bajra. 20% of RDA.
- Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ). 17% of RDA.