Classical Ayurvedic Profile & Preparation
Festival rice-mung-jaggery porridge of the harvest (Pongal) — celebratory building food.
Traditional Preparation (Samskara)
Rice and mung cooked in milk-water, melted jaggery folded in, finished with ghee-fried cashews and cardamom.
Classical Provenance: Tamil harvest-festival tradition.
Synergistic Combinations (Samyoga)
- with cardamom, cashew and raisins in ghee
- festival portions
Contraindications & Viruddha Āhāra (Food Incompatibilities)
- Contraindication: diabetes
- Contraindication: kapha excess, weight gain
Verified USDA Nutrition Facts for Sweet pongal
Complete macronutrient, vitamin, and mineral profile per 100 grams and per 1 cup (200g):
| Nutrient | Per 100g | Per Serving (1 cup) |
|---|---|---|
| Energy (Calories) | 193 kcal | 386 kcal |
| Protein | 3.4 g | 6.7 g |
| Total Carbohydrates | 29.4 g | 58.8 g |
| Dietary Fiber | 0.7 g | 1.5 g |
| Total Sugars | 15.6 g | 31.3 g |
| Total Fat | 7.1 g | 14.2 g |
| Calcium | 50.2 mg | 100.4 mg |
| Iron | 2.55 mg | 5.11 mg |
| Magnesium | 31.2 mg | 62.3 mg |
| Phosphorus | 76.0 mg | 152.1 mg |
| Potassium | 289 mg | 577 mg |
| Sodium | 14 mg | 28 mg |
| Zinc | 0.58 mg | 1.15 mg |
| Copper | 0.13 mg | 0.26 mg |
| Manganese | 0.22 mg | 0.44 mg |
| Selenium | 5.2 µg | 10.3 µg |
| Vitamin C | 0.03 mg | 0.05 mg |
| Vitamin A (RAE) | 56.1 µg | 112.2 µg |
| Vitamin E | 0.20 mg | 0.40 mg |
| Vitamin K | 1.8 µg | 3.6 µg |
| Thiamin (Vitamin B1) | 0.11 mg | 0.22 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.10 mg |
| Niacin (Vitamin B3) | 0.68 mg | 1.36 mg |
| Vitamin B6 | 0.05 mg | 0.10 mg |
| Folate (DFE) | 50.1 µg | 100.2 µg |
| Choline | 7.8 mg | 15.6 mg |
