1 serving (150 grams) contains 100 calories, 5.0 grams of protein, 3.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
157.7 | ||
|---|---|---|---|
% 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 | 15.8 g | 5% | |
| Dietary Fiber | 1.6 g | 5% | |
| Sugars | 9.5 g | ||
| protein | 7.9 g | 15% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 236.6 mg | 18% | |
| Iron | 0.8 mg | 4% | |
| Potassium | 236.6 mg | 5% | |
* 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 Onion raita
Onion raita is a traditional Indian condiment, typically part of South Asian cuisine, made of yogurt mixed with finely chopped onions and sometimes flavored with spices like cumin or coriander. It serves as a cooling side dish to balance the heat of spicy Indian meals such as biryanis, curries, and kebabs. Nutritionally, onion raita is low in calories and fat, providing protein and probiotics from yogurt along with vitamins like vitamin C and antioxidants from onions. The yogurt base supplies calcium, promoting bone health, while onions add fiber and phytochemicals, making it a nutritious accompaniment to heavier dishes.
Health Benefits
- Supports gut health due to probiotics found in yogurt.
- Promotes bone health with calcium from yogurt.
- Boosts immunity with vitamin C and antioxidants present in onions.
Dietary Considerations
Selection and Storage
Refrigerate raita in an airtight container and consume within 2-3 days to maintain freshness and probiotic benefits.
Common Questions About Onion raita Nutrition
What are the key nutritional contents of onion raita?
Onion raita is typically low in calories, with around 50-70 calories per 100 grams depending on the recipe. It contains approximately 2-3 grams of protein per serving, mostly from yogurt, and is a good source of calcium, vitamin B12, and probiotics. The onions add small amounts of fiber, vitamin C, and antioxidants.
Can I eat onion raita on a keto or low-carb diet?
Yes, onion raita can fit into a keto or low-carb diet if prepared with unsweetened full-fat yogurt and minimal onions. A typical serving contains around 3-5 grams of carbs, including the natural sugars from the yogurt and onions, making it suitable for moderate consumption on these diets.
Is onion raita good for digestion or gut health?
Onion raita can support digestion due to the probiotic properties of yogurt, which helps maintain healthy gut bacteria. Onions also contain prebiotics like inulin, which further aids gut health. However, individuals sensitive to lactose or FODMAPs in onions should consume it cautiously.
How much onion raita should I eat in one serving?
A typical serving size of onion raita is about 100-150 grams, which is adequate as a side dish. This portion provides a balanced amount of calories, moderate carbs, and beneficial nutrients without excess intake of yogurt or onions that might overwhelm digestion.
How does onion raita compare to cucumber raita?
Onion raita tends to have a stronger flavor and slightly higher carb content due to the natural sugars in onions compared to cucumbers. Cucumber raita is more hydrating and lower in calories, making it a better choice for weight loss or hydration-focused diets, while onion raita offers more bold taste and probiotics.
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.
