Pongal — 1 medium bowl
Illustrative image (AI-generated)

Pongal

पोंगल · పొంగలి

Also called: khara pongal, huggi

South Indian rice and moong dal porridge tempered with ghee, pepper, and cumin. The dal brings down the GI vs plain rice.

55
GI · Low GI
0Low (55)Med (69)110+
55
Glycemic Index
Estimated
16
Glycemic Load
200g
Serving Size
220
Calories
Per serving: 1 medium bowl

Calories & Nutrition: Pongal (1 medium bowl)

34g
Carbs
0.5g
Sugars
3g
Fiber
6g
Protein
7g
Fat

Sugars shown are total sugars (naturally occurring + added) per serving and are approximate. For fruits and dairy this is mostly natural sugar; for sweets and many cooked dishes it reflects added sugar or jaggery.

BreakfastSouth IndianTamilAndhravegetarian

Tips to Manage Blood Sugar

Ven pongal (savory) is much better than sakkarai pongal (sweet, which has jaggery). The ghee and pepper combination aids digestion and slightly buffers GI.

Pongal and blood sugar: common questions

Answers per serving (1 medium bowl).

In English

What is the glycemic index of Pongal?

Pongal has a glycemic index of 55, which is classified as Low GI.

Does Pongal increase blood sugar?

Pongal has a low glycemic index (55), so it raises blood sugar slowly. In normal portions it is generally a safe choice for people managing blood sugar.

Is Pongal good for sugar patients (diabetics)?

Pongal is a low-GI food (GI 55), making it a good choice for people managing diabetes when eaten in sensible portions.

What is the glycemic load of Pongal?

Pongal has a glycemic load of 16 per serving (1 medium bowl).

Hindi mein

Pongal ka sugar (GI) kitna hota hai?

Pongal ka glycemic index (GI) 55 hai, jo kam (low) mana jata hai. Ek serving (1 medium bowl) ka glycemic load (GL) 16 hai, aur isme lagbhag 0.5g sugar aur 34g carbohydrate hota hai.

Kya pongal khane se sugar badhti hai?

Pongal ka GI kam (55) hai, isliye yeh blood sugar ko dheere-dheere badhata hai. Normal matra mein khane se sugar achanak nahi badhti.

Kya sugar ke mareez pongal kha sakte hain?

Haan. Pongal ka GI kam hai, isliye sugar ke mareez ise sahi matra mein kha sakte hain.

Pongal mein kitni calorie hoti hai?

Ek serving (1 medium bowl) pongal mein lagbhag 220 calorie hoti hain, saath mein 34g carbohydrate, 6g protein aur 3g fiber.

GI Source: Estimated from ingredients · How we source GI data · Part of our complete list of low-GI Indian foods

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