Track your nutrition and health goals
Wash and chop the carrot
Wash and chop the carrots finely.
Semolina carrot pongal
Semolina carrot pongal has 284.3 calories per serving (1 Medium Cup) — that's 141.7 calories per 100g. It provides 11.9g protein, 41.9g carbs, and 7.7g fat. With a low glycemic index (GI: 30), this recipe is suitable for diabetes management, heart health, PCOS. The 8.5g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Semolina carrot pongal in the Hint app — India's comprehensive recipe and nutrition tracking platform.
284kcal
per katori
- Protein
- 11.9 g
- Carbs
- 41.9 g
- Fat
- 7.7 g
- GI
- 30 (Low)
Vegetarian High protein
Prep: 15 minCook: 30 min Total: 45 minServes 4
Contains:GlutenDairyTree nuts
Detected from the ingredient list. If you have an allergy, always check product labels.
- Serving Size 1 medium cup (katori) (200.6 g)
- Calories284.3 kcal
- Carbs41.9 g (167.5 kcal)
- Protein11.9 g (47.5 kcal)
- Fat7.7 g (69.3 kcal)
Calories by portion
Calories and macros of Semolina carrot pongal for common portion sizes.
| Portion | Weight (g) | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| ½ medium cup (katori) | 100 | 142 | 5.9 | 20.9 | 3.9 |
| 1 medium cup (katori) | 201 | 284 | 11.9 | 41.9 | 7.7 |
| 1½ medium cups (katori) | 301 | 426 | 17.8 | 62.8 | 11.6 |
| 2 medium cups (katori) | 401 | 569 | 23.8 | 83.7 | 15.4 |
| 100 g | 100 | 142 | 5.9 | 20.9 | 3.8 |
Nutrition Label
Semolina carrot pongal
- Serving Size1 medium cup (katori) (200.6 g)
- Calories284.3 kcal
- Carbs41.9 g
- Fiber8.5 g
- Sugar1.5 g
- Protein11.9 g
- Fat7.7 g
- Saturated fat2.0 g
- Mono unsaturated fat3.0 g
- Poly unsaturated fat2.1 g
- Cholesterol3.2 mg
- Sodium259.4 mg
Nutrition per 100g
- Calories141.7 kcal
- Carbs20.9 g
- Fiber4.2 g
- Sugar0.7 g
- Protein5.9 g
- Fat3.8 g
- Cholesterol1.6 mg
- Sodium129.3 mg
1 serving = 200.6g
Ingredients
Ghee clarified butter
1 tsp
Wheat semolina
150 g
Green gram dal
100 g
Carrot orange
50 g
Chillies green - all varieties
15 g
Coriander leaves
20 g
Curry leaves
15 g
Ginger fresh
5 g
Asafoetida
1 g
Cumin seeds
1 tsp
Pepper, black
0.5 tsp
Turmeric powder
0.5 tsp
Cashew nut
15 g
Rice bran oil
1 tbsp
Salt
0.5 tsp
Water
400 ml
Instructions
1
2
Roasting
Dry roast sooji and moong dal in a hot Kadai. This will bring a nice aroma to the pongal.
3
Pressure cook dal
In a pressure cooker, add dal, water, whole green chilies and pressure cook for 3-4 whistles or until soft.
4
Mashing
Once pressure is released, remove the cooker lid and mash the mixture using a ladle.
5
Prepare the tempering
Heat ghee in a pan. Add cashews and fry till golden brown. Set these cashews aside In the same pan, add peppercorns and fry till it starts to sputter. Add cumin seeds and allow it to sputter Next, add turmeric, asafoetida, curry leaves pepper powder and give a good mix.Add chopped carrot ,cook them well until soft. Add 2 cups of water to the pan. Add the necessary salt to the water. Bring it to boil
6
Add sooji and dal
Add sooji and cooked moong dal to the boiling water. Keep the flame in medium. Cover and cook till the oats are completely cooked.
7
Add cashews and ghee
Once the sooji and dal are completely cooked, add roasted cashews, coriander leaves and give a mix. Also, add ghee and grated ginger. Give a good mix
8
Serving
Serve the sooji carrot pongal hot with red chilli coconut chutney and mixed vegetable sambar or even spicy lemon pickle goes well with pongal.
How long to burn it off
Time a 65 kg adult needs to burn one serving (284 kcal).
- Brisk walking (5 km/h)71 min≈ 7,100 steps
- Running (8 km/h)30 min
- Cycling (moderate)37 min
- Yoga100 min
Glycemic Index
30 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 | Semolina carrot pongal | Daaliya kaarattu pongal | Dalia carrot pongal | Dalia Kaarad Pongal |
|---|---|---|---|---|
| Calories | 284.3 kcal | 286.8 kcal | 286.8 kcal | 286.8 kcal |
| Carbs | 41.9 g | 42.1 g | 42.1 g | 42.1 g |
| Protein | 11.9 g | 11.7 g | 11.7 g | 11.7 g |
| Fat | 7.7 g | 8 g | 8 g | 8 g |
| Fiber | 8.5 g | 8.1 g | 8.1 g | 8.1 g |
| Sugar | 1.5 g | 1.3 g | 1.3 g | 1.3 g |
| Sodium | 259.4 mg | 259.4 mg | 259.4 mg | 259.4 mg |
| Cholesterol | 3.2 mg | 3.2 mg | 3.2 mg | 3.2 mg |
Health Goals Suitability
Weight Loss
At 284.3 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 30, this recipe supports stable blood sugar levels. The 8.5g fiber further slows glucose absorption. The protein content (11.9g) helps prevent blood sugar spikes.
Muscle Gain
Contains 11.9g protein per serving — a moderate amount. Pair with eggs or chicken or a bowl of dal to boost protein intake for muscle gain.
Heart Health
Low cholesterol (3.2mg) and low saturated fat (2g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (30) with 8.5g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production. Adequate protein (11.9g) supports healthy thyroid function. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Medium Cup (~200.6g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Medium Cup (~200.6g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Cup (~200.6g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Cup (~200.6g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Reduce calories
Reduce serving size by 25% to save ~71.1 kcal. Add extra vegetables (capsicum, spinach, mushrooms) to increase volume without adding many kcal.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Semolina carrot 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 (568.7-853 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 Semolina carrot pongal contains 284.3 kcal (11.9g protein, 41.9g carbs, 7.7g fat). That's 141.7 kcal per 100g. You can track exact portions in the Hint app.
At 284.3 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 30, this recipe supports stable blood sugar levels. The 8.5g fiber further slows glucose absorption. The protein content (11.9g) helps prevent blood sugar spikes. The glycemic index is 30 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Semolina carrot pongal has 11.9g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Semolina carrot pongal at 284.3 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.
Semolina carrot pongal already has good protein (11.9g). Pair with a whole grain like roti or brown rice, and add a vegetable side or raita for fiber and micronutrients.
Low GI (30) with 8.5g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Scientific References
Higher protein intake increases satiety and reduces overall calorie consumption
Leidy HJ et al. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition.
DOI: 10.3945/ajcn.114.084038Low 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.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439
How we calculate
Nutrition is calculated from the ingredient quantities above using the Indian Food Composition Tables (IFCT 2017, ICMR-NIN) and USDA FNDDS. The glycemic index is estimated from the ingredients, not lab-tested. Activity times use the Compendium of Physical Activities for a 65 kg adult. This page is general information, not medical advice. Our data sources
Last updated:
