1 serving (150 grams) contains 100 calories, 4.0 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 | 6.3 g | 12% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 236.6 mg | 18% | |
| Iron | 0.3 mg | 1% | |
| 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 Raita
Raita is a traditional Indian condiment made with yogurt as its base and often mixed with grated vegetables, herbs, and spices such as cumin and coriander. Originating from South Asian cuisine, it is commonly served as a cooling and refreshing accompaniment to spicy dishes, enhancing the overall balance of flavors. Nutritionally, a typical serving of raita provides approximately 67 calories, with a balance of macronutrients including protein (2.67g), carbohydrates (5.33g), and fat (3.33g). It is also a source of calcium (100mg), which supports bone health, and contains small amounts of iron and vitamin C. Low in fiber (0.33g) and vitamin D, raita's nutritional profile can vary based on added ingredients such as cucumbers, tomatoes, and spices.
Health Benefits
- Supports bone health due to its calcium content (100mg per serving).
- Aids digestion as the live cultures in yogurt contribute probiotics.
- Provides hydration and cooling effects, especially when made with water-rich vegetables like cucumber.
- Offers small amounts of vitamin C (1.33mg per serving), which boosts immunity.
- Low in calories and high in protein, making it a weight-friendly side dish.
Dietary Considerations
Selection and Storage
Store raita in an airtight container in the refrigerator and consume within 1-2 days for optimal freshness. Always keep it chilled to preserve the probiotics and prevent spoilage.
Common Questions About Raita Nutrition
What is the nutritional content of raita?
A 100-gram serving of raita contains approximately 66.7 calories, 2.7 grams of protein, 5.3 grams of carbohydrates, 3.3 grams of fat, and 0.3 grams of fiber. It also includes about 4 grams of sugar and 133.3 milligrams of sodium, making it a relatively low-calorie side dish.
Is raita suitable for a keto or low-carb diet?
Raita can fit into a low-carb diet but may not be ideal for strict keto diets due to its 5.3 grams of carbohydrates per 100 grams. If you're on keto, you can minimize the carbs by using full-fat yogurt and avoiding high-carb add-ins like certain vegetables or fruits.
What are the health benefits of eating raita?
Raita is a probiotic-rich dish, thanks to its yogurt base, which may support gut health and digestion. It is also a low-calorie option that provides essential nutrients like protein and calcium, making it a healthy side dish choice when consumed in moderation. However, those watching sodium intake should note its 133.3 mg sodium content per 100 grams.
How much raita should I serve per person?
A standard serving size of raita is around 100–150 grams, which provides 66–100 calories. This portion is generally enough as a side dish to complement a main meal without adding excessive calories.
How does raita compare to tzatziki or other yogurt-based dips?
Raita and tzatziki are similar yogurt-based dishes, but raita is typically flavored with Indian spices and ingredients like cumin or coriander, while tzatziki includes garlic, olive oil, and dill. Raita is usually milder, and its 66.7 calories per 100 grams are comparable to most tzatziki recipes but may vary depending on preparation and add-ins.
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.
- Yogurt in Nutrition Initiative: Health Benefits of YogurtNational Institutes of Health (NIH)Discusses the nutritional benefits of yogurt, a base ingredient in raita, including probiotics, protein, calcium, and links to gut health.
- Spices and Their Role in Health: A ReviewNational Library of Medicine (PubMed)Reviews the health benefits of spices commonly used in raita, like cumin and coriander, including antioxidant and anti-inflammatory properties.
- Dietary Guidelines for Americans, 2020-2025: Dairy RecommendationsU.S. Department of Health and Human ServicesDetails the role of dairy, including yogurt, in healthy dietary patterns and its contributions to nutrient intake.
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.
