1 serving (150 grams) contains 100 calories, 5.0 grams of protein, 5.0 grams of fat, and 8.0 grams of carbohydrates.
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Nutrition Information
Calories |
157.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.9 g | 10% | |
| Saturated Fat | 4.7 g | 23% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 15.8 mg | 5% | |
| Sodium | 315.5 mg | 13% | |
| Total Carbohydrates | 12.6 g | 4% | |
| Dietary Fiber | 0.8 g | 2% | |
| Sugars | 9.5 g | ||
| protein | 7.9 g | 15% | |
| Vitamin D | 15.8 mcg | 79% | |
| Calcium | 236.6 mg | 18% | |
| Iron | 0.3 mg | 1% | |
| Potassium | 394.3 mg | 8% | |
* 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 Dahi raita
Dahi Raita is a popular yogurt-based side dish originating from the Indian subcontinent. It is commonly enjoyed across Indian, Pakistani, and Bangladeshi cuisines as an accompaniment to spicy dishes, providing a cooling contrast to the heat. Made with dahi (yogurt), chopped vegetables like cucumber, tomatoes, or onions, and seasoned with spices such as cumin and black salt, this dish is both flavorful and nutritious. Dahi Raita is rich in protein, calcium, and probiotics from the yogurt, along with vitamins and fiber from the added vegetables. Typically low in calories, it is a hydrating and nutrient-dense addition to any meal.
Health Benefits
- Promotes digestive health through probiotics in yogurt, which help maintain a healthy gut microbiome.
- Supports bone health due to high calcium content in yogurt, contributing to stronger bones and teeth.
- Provides hydration and essential vitamins from the vegetables, such as cucumber, which is high in vitamin K and water content.
- Aids in muscle repair and growth with yogurt’s high-quality protein, which contains all essential amino acids.
- Helps regulate blood pressure with potassium-rich ingredients like yogurt and cucumbers.
Dietary Considerations
Selection and Storage
Store Dahi Raita in an airtight container in the refrigerator and consume within 1-2 days to maintain freshness and prevent spoilage.
Common Questions About Dahi raita Nutrition
What is the nutritional content of Dahi Raita?
Dahi Raita is typically made using yogurt, which provides around 3-4 grams of protein and 50-60 calories per 100 grams, depending on the type of yogurt used. It is also a good source of calcium, vitamin B12, and probiotics, which support gut health.
Can I eat Dahi Raita on a keto diet?
Yes, Dahi Raita can be consumed on a keto diet if it is made with full-fat yogurt and low-carb ingredients such as cucumber, spices, or fresh herbs. Avoid adding high-carb ingredients like sugar or fruits to keep it keto-friendly.
What are the health benefits or concerns of eating Dahi Raita?
Dahi Raita is beneficial for digestion due to its probiotic content and helps cool the body, especially during hot weather. However, people who are lactose intolerant or allergic to dairy should avoid it or opt for lactose-free alternatives. Also, using excess salt in the preparation can impact sodium levels.
How much Dahi Raita should I eat in one serving?
A typical serving size of Dahi Raita is around 100-150 grams, which provides about 60-100 calories. This portion complements meals without adding excessive calories while aiding digestion. Adjust the portion based on your dietary needs.
How does Dahi Raita compare to plain yogurt or other dips?
Dahi Raita has added ingredients like vegetables, herbs, and spices, making it more flavorful and nutrient-rich compared to plain yogurt. Unlike calorie-dense dips such as mayonnaise-based options, Raita is usually lower in calories and provides additional health benefits like probiotics and essential nutrients.
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.
