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Pangas: Nutrition and who it suits

Pangas is a good choice for weight loss, PCOS, diabetes and menopause. 100 g has 204 kcal and 17.1 g of protein. One serving is one small portion (100 g), about 204 kcal.

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

NutrientPer 100 g
Energy204 kcal
Protein17.1 g
Carbohydrate0 g
Fibre0 g
Sugars0 g
Fat16.8 g
Potassium282 mg
Magnesium25.1 mg
Zinc0.7 mg

Where its calories come from

31%69%
  • Protein 31%
  • Carbohydrate 0%
  • Fat 69%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of pangas?

About 204 kcal for one small portion (100 g), and about 408 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (100 g) fills.

37%Protein
17.1 g
9%Potassium
282 mg
7%Magnesium
25.1 mg
5%Zinc
0.7 mg
2%Iron
0.7 mg
1%Calcium
11.2 mg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code S005. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Are pangas good for weight loss, PCOS, diabetes and menopause?

Weight loss

Good choice

8.4 g of protein per 100 kcal helps you stay full and keep muscle.

PCOS and PCOD

Good choice

Almost no carbohydrate in a 100 g serving.

Diabetes

Good choice

Almost no carbohydrate in a 100 g serving.

Menopause

Good choice

17.1 g of protein in a 100 g serving helps you hold on to muscle.

Weight lossGood choice8.4 g of protein per 100 kcal helps you stay full and keep muscle.
PCOS and diabetesGood choiceAlmost no carbohydrate in a 100 g serving.
MenopauseGood choice17.1 g of protein in a 100 g serving helps you hold on to muscle.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

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Try the thali calorie calculator or the protein calculator.

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