1 serving (150 grams) contains 60 calories, 3.0 grams of protein, 2.0 grams of fat, and 6.0 grams of carbohydrates.
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Nutrition Information
Calories |
95.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.2 g | 4% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 7.9 mg | 2% | |
| Sodium | 238.1 mg | 10% | |
| Total Carbohydrates | 9.5 g | 3% | |
| Dietary Fiber | 1.6 g | 5% | |
| Sugars | 6.3 g | ||
| protein | 4.8 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 127.0 mg | 9% | |
| Iron | 0.8 mg | 4% | |
| Potassium | 317.5 mg | 6% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Cucumber raita
Cucumber raita is a traditional Indian side dish made with yogurt, finely chopped cucumber, and often seasoned with spices such as cumin and coriander. Typically served alongside spicy main courses, it helps balance the heat and adds a cool, refreshing element to meals. Cucumber raita is low in calories and provides a variety of nutrients, including probiotics from yogurt and hydration from cucumber. It is rich in vitamins such as vitamin C and vitamin K, along with minerals like calcium, magnesium, and potassium. Its high water content makes it an excellent option for hydration on hot days, while the probiotics can support gut health.
Health Benefits
- Supports hydration due to the 95% water content in cucumbers.
- Aids digestion thanks to the probiotics found in yogurt.
- Promotes bone health with calcium and magnesium from yogurt.
- Provides antioxidants such as vitamin C to combat free radicals.
- Enhances skin health through vitamin K, which supports blood clotting and skin repair.
Dietary Considerations
Selection and Storage
Store cucumber raita in an airtight container in the refrigerator and consume within 1-2 days to ensure freshness and prevent yogurt spoilage.
Common Questions About Cucumber raita Nutrition
Is cucumber raita high in protein?
Cucumber raita contains moderate protein levels due to its yogurt base. A typical serving (100g) provides around 3-4 grams of protein, depending on the type of yogurt used. To increase protein content, you can use Greek yogurt as the base.
Can I eat cucumber raita on a keto diet?
Cucumber raita can be compatible with a keto diet if made with full-fat unsweetened yogurt, as it contains low carbohydrates (approximately 4-5 grams per 100g serving). Ensure no added sugar or high-carb ingredients like fruit are included.
What are the health benefits of cucumber raita?
Cucumber raita offers hydration from the cucumber and probiotics from yogurt, which support gut health. It is also a source of calcium, vitamin A, and potassium, making it beneficial for digestion, bone health, and maintaining electrolyte balance.
What is the recommended portion size for cucumber raita?
A recommended serving size for cucumber raita is about 1/2 cup (120g), which provides approximately 60-80 calories depending on the yogurt used. This portion works well as a side dish alongside meals without exceeding calorie limits.
How does cucumber raita compare to plain yogurt or tzatziki?
Cucumber raita is similar to plain yogurt but includes chopped cucumbers and spices, adding extra fiber and hydration. Compared to tzatziki, raita typically lacks garlic and dill, making it lighter in flavor but equally refreshing.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
