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 | 1.6 g | 5% | |
| Sugars | 7.9 g | ||
| protein | 6.3 g | 12% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 157.7 mg | 12% | |
| 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 Raitha
Raitha, also spelled Raita, is a condiment or side dish originating from Indian cuisine. It is traditionally made by combining yogurt with various vegetables (such as cucumber, onion, or tomato) and herbs, often seasoned with spices like cumin, coriander, and salt. Raitha is widely enjoyed with spicy dishes like biryani or curries due to its cooling properties. Nutritionally, it is low in calories and fat while offering moderate protein and micronutrients such as calcium. The added vegetables contribute additional fiber, vitamins, and antioxidants, making Raitha a nutrient-dense and refreshing accompaniment.
Health Benefits
- Rich in calcium (66.7mg), contributing to strong bones and teeth.
- Contains protein (2.7g per serving), which is essential for muscle repair and maintenance.
- Provides fiber (0.7g), aiding in digestive health and promoting satiety.
- Offers Vitamin C (1.3mg), supporting immunity and skin health.
- Low in fat (3.3g per serving), making it a suitable option for light meals.
Dietary Considerations
Selection and Storage
Store Raitha in an airtight container in the refrigerator and consume within 1-2 days to maintain freshness and prevent spoilage.
Common Questions About Raitha Nutrition
Is Raitha high in protein?
Raitha contains a moderate amount of protein, with 2.67 grams per 100 grams serving. While it’s not a high-protein food, it does contribute to your protein intake, especially if made with Greek yogurt, which can slightly increase the protein content.
Can I eat Raitha on a keto diet?
Raitha can be included in a keto diet in moderation as it contains 5.33 grams of carbohydrates per 100 grams. To make it more keto-friendly, opt for full-fat unsweetened yogurt and avoid adding high-carb ingredients like carrots or sugar.
What are the health benefits of eating Raitha?
Raitha is rich in probiotics, which promote gut health and aid digestion when made with yogurt. It is also a low-calorie side dish (66.67 calories per 100 grams) that provides essential nutrients like calcium and a small amount of protein while being easy on the stomach.
How much Raitha should I eat per meal?
A typical serving of Raitha is around 100-150 grams, which equates to about 66-100 calories. This portion is ideal as a light, refreshing side dish with meals. Adjust serving size based on your dietary needs and calorie goals.
How does Raitha compare to plain yogurt?
Raitha and plain yogurt are similar, but Raitha is typically seasoned and may include added ingredients like cucumbers, spices, or herbs. While yogurt alone is higher in protein, Raitha provides extra flavor and versatility, making it a better complement to savory meals.
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.
