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Roasting
Dry roast sooji and moong dal in a hot kadai. This will bring a nice aroma to the pongal.
Semolina pongal
Semolina pongal has 370.3 calories per serving (1 Medium Cup) — that's 184.6 calories per 100g. It provides 18.1g protein, 32.6g carbs, and 18.6g fat. With a low glycemic index (GI: 30), this recipe is suitable for diabetes management, muscle gain, PCOS. The 38.1g 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 pongal in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Cup (200 g)
- Calories370.3 kcal
- Carbs32.6 g (130.5 kcal)
- Protein18.1 g (72.4 kcal)
- Fats18.6 g (167.5 kcal)
Nutrition Label
Semolina pongal
- Serving Size1 Medium Cup (200 g)
- Calories370.3 kcal
- Carbs32.6 g
- Fiber38.1 g
- Sugar1.8 g
- Protein18.1 g
- Fat18.6 g
- Saturated fat3.1 g
- Mono unsaturated fat7.7 g
- Poly unsaturated fat5.3 g
- Cholesterol3.2 mg
- Sodium1556.5 mg
Nutrition per 100g
- Calories184.6 kcal
- Carbs16.3 g
- Fiber19.0 g
- Sugar0.9 g
- Protein9.0 g
- Fat9.3 g
- Cholesterol1.6 mg
- Sodium775.8 mg
1 serving = 200.6g
Cooking time: 15 minutes
Serves: 4 persons
Ingredients
Ghee clarified butter
1 Tea Spoon
Wheat semolina
200 Grams
Green gram dal
100 Grams
Chillies green - all varieties
15 Grams
Coriander leaves
20 Grams
Curry leaves
15 Grams
Ginger fresh
5 Grams
Asafoetida
1 Grams
Cumin seeds
1 Tea Spoon
Turmeric powder
0.5 Tea Spoon
Cashew nut
15 Grams
Rice bran oil
1 Table Spoon
Salt
0.5 Tea Spoon
Water
400 Milliliter
Black pepper powder
0.5 Tea Spoon
Instructions
1
2
Pressure cook dal
In a pressure cooker, add moong dal, water, whole green chilies and pressure cook for 3-4 whistles or until soft.
3
Mashing
Once pressure is released, remove the cooker lid and mash the mixture using a ladle.
4
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 2 cups of water to the pan. Add the necessary salt to the water. Bring it to boil
5
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.
6
Add cashews and ghee
Once the sooji is completely cooked, add roasted cashews, coriander leaves and give a mix. Also, add ghee and grated ginger. Give a good mix
7
Serving
Serve the sooji pongal hot with red chilli coconut chutney and mixed vegetable sambar or even spicy lemon pickle goes well with pongal.
Also Known As
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 pongal | Sooji palak pongal | Chammanthi Pongal | Finger millet pongal |
|---|---|---|---|---|
| Calories | 370.3 kcal | 283.3 kcal | 289.2 kcal | 297.7 kcal |
| Carbs | 32.6 g | 41.4 g | 41.2 g | 37.6 g |
| Protein | 18.1 g | 12 g | 9.7 g | 8.9 g |
| Fat | 18.6 g | 7.7 g | 9.5 g | 12.4 g |
| Fiber | 38.1 g | 8.2 g | 4.3 g | 8.4 g |
| Sugar | 1.8 g | 1.1 g | 0.8 g | 0.5 g |
| Sodium | 1556.5 mg | 258.3 mg | 380.9 mg | 375.6 mg |
| Cholesterol | 3.2 mg | 3.2 mg | 9.7 mg | 9.5 mg |
Health Goals Suitability
Weight Loss
At 370.3 kcal per serving, this is a higher-kcal dish. Enjoy as an occasional treat, or reduce the portion to half for better calorie control.
Diabetes
With a low glycemic index of 30, this recipe supports stable blood sugar levels. The 38.1g fiber further slows glucose absorption. The protein content (18.1g) helps prevent blood sugar spikes.
Muscle Gain
Excellent protein source with 18.1g per serving — ideal for muscle repair and growth. The dairy protein includes casein and whey, both beneficial for muscle synthesis. The calorie content supports a muscle-building surplus when combined with training.
Heart Health
Watch your intake — sodium (1556.5mg) is on the higher side. Cut back on salt — try lemon juice or herbs for flavor instead.
PCOS
Low GI (30) with 38.1g 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 (18.1g) 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
1.5-2 servings. Already high in protein — great post-workout. Add a banana or whole grain for recovery carbs.
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 fat
Use low-fat paneer or reduce ghee/butter by half. Switch to a non-stick pan to minimize oil.
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 ~92.6 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.
Reduce sodium
Cut salt by half and boost flavor with lemon juice, fresh herbs, or amchur (dry mango powder) instead.
Meal prep friendly
Semolina 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.
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
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 (740.7-1111 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 pongal contains 370.3 kcal (18.1g protein, 32.6g carbs, 18.6g fat). That's 184.6 kcal per 100g. You can track exact portions in the Hint app.
At 370.3 kcal per serving, this is a higher-kcal dish. Enjoy as an occasional treat, or reduce the portion to half for better calorie control. 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 38.1g fiber further slows glucose absorption. The protein content (18.1g) 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.
Yes! Semolina pongal provides 18.1g protein per serving, making it a good protein source for muscle building and satiety.
Semolina pongal at 370.3 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 pongal already has good protein (18.1g). 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 38.1g 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
