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Traditional Indian Raita⏱ 20 min total
Recipes

Traditional Indian Raita

Per 1 serving · 180 g · 6 ingredients

Calories
80
4%
of a 2,000 cal day
  • Protein
    12g
    60% of calories
  • Carbs
    6.3g
    31% of calories
  • Fat
    0.8g
    9% of calories
Portion
  • ✓ Protein-dense
  • ✓ Low fat
  • ✓ Low saturated fat
  • ✓ Low sodium

At a glance

One serving of Traditional Indian Raita (180 g) has 80 calories, with 12 g of protein, 6.3 g of carbohydrates and 0.8 g of fat. Most of its energy comes from protein (60% of calories). It is high in protein (24% DV), riboflavin (b2) (25% DV) and Vitamin B12 (35% DV).

Per 100 g
44cal
very low energy density
Protein per 100 cal
15g
Net carbs
5g
carbs minus fiber
Fiber
0.8g
4.6 g sugar

High in

20%+ of the daily value

  • Protein24%
  • Riboflavin (B2)25%
  • Vitamin B1235%
  • Phosphorus25%
  • Selenium20%

Good source of

10–19% of the daily value

  • Vitamin K16%
  • Pantothenic acid11%
  • Calcium15%
  • Iron11%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 10 min
  1. 1

    PREPARATION: Chop cucumber, cilantro, and scallions. Grind coriander and cumin.

  2. 2

    Mix all ingredients in medium bowl. Season to taste with salt. Chill raita, covered, until ready to serve.

Vitamins & minerals

Amounts for 1 serving (180 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A13 μg
1%
Vitamin C3 mg
4%
Vitamin D0 μg
0%
Vitamin E0.1 mg
1%
Vitamin K19 μg
16%
Thiamine0 mg
3%
Riboflavin (B2)0.3 mg
25%
Niacin0.3 mg
2%
Vitamin B60.1 mg
8%
Folate (B9)20 μg
5%
Vitamin B121 μg
35%
Pantothenic acid1 mg
11%
Choline21 mg
4%

Minerals

NutrientAmount% Daily Value
Calcium147 mg
15%
Iron1 mg
11%
Potassium281 mg
6%
Magnesium25 mg
6%
Phosphorus174 mg
25%
Zinc1 mg
7%
Copper0.1 mg
6%
Manganese0.1 mg
3%
Selenium11 μg
20%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene5 μg—
Arginine0 g—
Aspartic acid0 g—
Beta carotene127 μg—
Caffeine0 mg—
Cystine0 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose0.5 g—
Galactose1 g—
Glucose0.4 g—
Glutamic acid0.1 g—
Glycine0 g—
Histidine0 g—
Hydroxyproline0 g—
Isoleucine0 g—
Lactose3 g—
Leucine0 g—
Lycopene0 μg—
Lysine0 g—
Maltose0 g—
Methionine0 g—
Monounsaturated fats0.2 g—
Phenylalanine0 g—
Polyunsaturated fats0 g—
Proline0 g—
Retinol1 μg—
Serine0 g—
Starch0.1 g—
Sucrose0 g—
Theobromine0 mg—
Threonine0 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0 g—
Tyrosine0 g—
Valine0 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 80 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 15min
    Walking (3.5 mph)
  • 10min
    Cycling (moderate)
  • 7min
    Running (6 mph)
  • 11min
    Swimming laps

Common questions

How many calories are in Traditional Indian Raita?

One serving of Traditional Indian Raita (1 serving) has 80 calories, which works out to 44 calories per 100 g. That is about 4% of a 2,000-calorie day.

Is Traditional Indian Raita high in protein?

Yes. It has 12 g of protein per serving, and 60% of its calories come from protein (15 g of protein per 100 calories).

Is Traditional Indian Raita keto-friendly?

It is hard to fit into a strict keto diet. One serving has 5 g of net carbs and 31% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Traditional Indian Raita?

45 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Traditional Indian Raita?

4.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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