1 serving (150 grams) contains 80 calories, 5.0 grams of protein, 3.0 grams of fat, and 8.0 grams of carbohydrates.
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Nutrition Information
Calories |
126.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.7 g | 6% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 15.8 mg | 5% | |
| Sodium | 315.5 mg | 13% | |
| Total Carbohydrates | 12.6 g | 4% | |
| Dietary Fiber | 1.6 g | 5% | |
| Sugars | 7.9 g | ||
| protein | 7.9 g | 15% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 236.6 mg | 18% | |
| Iron | 0.8 mg | 4% | |
| 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 Ghiya raita
Ghiya raita, also known as bottle gourd yogurt dip, is a popular side dish in Indian cuisine. It combines grated or cooked bottle gourd (Lagenaria siceraria) with yogurt, seasoned with spices like roasted cumin and black salt. Bottle gourd is widely cultivated in South Asia and has a mild flavor, making it a great complement to various dishes. Nutritionally, it is low in calories, rich in water content, and provides dietary fiber, while yogurt offers protein, calcium, and probiotics that support digestive health. Together, they create a refreshing, nutrient-dense dish ideal for hot climates.
Health Benefits
- Promotes hydration due to the high water content of bottle gourd.
- Supports digestion with yogurt probiotics and dietary fiber in bottle gourd.
- Strengthens bones and teeth because yogurt is a good source of calcium.
- Aids in weight management as both ingredients are low in calories and fat.
- Provides essential vitamins such as Vitamin C from bottle gourd.
Dietary Considerations
Selection and Storage
Store prepared raita in an airtight container in the refrigerator and consume within 24 hours to ensure freshness.
Common Questions About Ghiya raita Nutrition
Is Ghiya Raita high in protein?
Ghiya Raita contains moderate protein levels primarily derived from yogurt, which offers around 3-4 grams of protein per 100 grams. The grated bottle gourd (ghiya) contributes fiber rather than significant protein, making it more of a balanced dish than a high-protein food.
Can I eat Ghiya Raita on a keto diet?
Ghiya Raita can be keto-friendly if made with full-fat unsweetened yogurt, as yogurt is low in carbs. Bottle gourd itself is low in carbs, containing only about 2-3 grams of net carbs per 100 grams, making it suitable for a keto diet when portioned properly.
What are the health benefits of eating Ghiya Raita?
Ghiya Raita is a cooling and nutritious dish. Bottle gourd is low in calories (about 14 calories per 100 grams), rich in water content, and provides fiber, aiding digestion and hydration. The yogurt contributes probiotics, calcium, and B vitamins, supporting gut health and bone strength.
How much Ghiya Raita should I serve per meal?
A portion size of 1/2 to 1 cup (about 150-200 grams) is ideal for Ghiya Raita per meal. This serving provides balanced hydration, fiber, and probiotics without excessive calories (typically around 100-150 calories for a cup, depending on specific ingredients).
How does Ghiya Raita compare to cucumber raita?
Ghiya Raita and cucumber raita are similar in their cooling properties and low calories, but bottle gourd contains slightly more fiber (about 1.7 grams per 100 grams vs. cucumber's 0.5 grams). Additionally, bottle gourd is softer and blends well into raita, while cucumber adds more crunch.
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.
