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Soaking
Wash the rice and moong dal with water 2-3 times until the water runs clear. Soak it in water for 20-30 minutes
Meetha pongal
Meetha pongal has 201 calories per serving (1 Small Cup). It provides 4.5g protein, 32.8g carbs, and 5.8g fat. With a low glycemic index (GI: 53), this recipe is suitable for diabetes management, heart health. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Meetha pongal in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories201.0 kcal
- Carbs32.8 g (131.0 kcal)
- Protein4.5 g (17.9 kcal)
- Fats5.8 g (52.1 kcal)
Nutrition Label
Meetha pongal
- Serving Size1 Small Cup (100 g)
- Calories201.0 kcal
- Carbs32.8 g
- Fiber1.8 g
- Sugar9.5 g
- Protein4.5 g
- Fat5.8 g
- Saturated fat2.6 g
- Mono unsaturated fat2.2 g
- Poly unsaturated fat0.7 g
- Cholesterol9.6 mg
- Sodium4.3 mg
Nutrition per 100g
- Calories201.0 kcal
- Carbs32.8 g
- Fiber1.8 g
- Sugar9.5 g
- Protein4.5 g
- Fat5.8 g
- Cholesterol9.6 mg
- Sodium4.3 mg
1 serving = 100g
Cooking time: 10 minutes
Serves: 8 persons
Ingredients
Ghee clarified butter
2 Table Spoon
Milled raw rice
200 Grams
Green gram dal
50 Grams
Raisins dried golden
10 Grams
Cardamom green
1 Grams
Cloves
1 Grams
Almond
10 Grams
Cashew nut
10 Grams
Pistachio nuts
10 Grams
Jaggery cane
80 Grams
Water
400 Milliliter
Instructions
1
2
Pressure cooking
In a pressure cooker take rice and moong dal, add water, and pressure cook for 4-5 whistles. Make sure the dal and rice are cooked completely.
3
For jaggery syrup
In a pan take jaggery and water, keep stirring till the jaggery melts completely. Now filter the jaggery water and keep it aside.
4
Frying
In a small kadai heat ghee and fry cashew, almonds, raisins and 1 clove.
5
Mixing
Now put the filtered jaggery syrup and stir well. Add cooked rice-dal mixture. Add water or more adjusting consistency as required. Simmer for 2 minutes or till jaggery combines well with the rice-dal mixture. Pour the fried nuts into sweet pongal, also add cardamom powder mix well.
6
Serving
Transfer it onto serving bowls and serve.
Also Known As
Glycemic Index
53 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Meetha pongal | Dry fruits ladoo | Sookhe Meve ka ladoo | Ularndha Pazhangal Laddu |
|---|---|---|---|---|
| Calories | 201 kcal | 152.1 kcal | 152.1 kcal | 152.1 kcal |
| Carbs | 32.8 g | 10.4 g | 10.4 g | 10.4 g |
| Protein | 4.5 g | 2.7 g | 2.7 g | 2.7 g |
| Fat | 5.8 g | 11.1 g | 11.1 g | 11.1 g |
| Fiber | 1.8 g | 1.9 g | 1.9 g | 1.9 g |
| Sugar | 9.5 g | 7.6 g | 7.6 g | 7.6 g |
| Sodium | 4.3 mg | 1.5 mg | 1.5 mg | 1.5 mg |
| Cholesterol | 9.6 mg | 12.7 mg | 12.7 mg | 12.7 mg |
Health Goals Suitability
Weight Loss
At 201 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
Diabetes
With a low glycemic index of 53, this recipe supports stable blood sugar levels.
Muscle Gain
Low protein content (4.5g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Low cholesterol (9.6mg) and low saturated fat (2.6g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~100g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Small Cup (~100g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~100g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~100g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Meetha pongal stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (402-603 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Frequently Asked Questions
One serving of Meetha pongal contains 201 kcal (4.5g protein, 32.8g carbs, 5.8g fat). That's 201 kcal per 100g. You can track exact portions in the Hint app.
At 201 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
With a low glycemic index of 53, this recipe supports stable blood sugar levels. The glycemic index is 53 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Meetha pongal has 4.5g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Meetha pongal at 201 kcal works for dinner if it's your main dish. Avoid eating within 2 hours of bedtime. If watching kcal intake, have a smaller portion at night.
Since Meetha pongal is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
