Raita: Calories, Nutrition and Health Benefits
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Perplexity A probiotic-rich Indian yogurt side dish with cooling cucumber, perfect for digestion, blood sugar control, and gut health.
Quick Nutrition Facts
Per 1 Serving (150g)
| Nutrient | Amount |
|---|---|
| Calories | 75 kcal |
| Protein | 4.5g |
| Carbohydrates | 9g |
| Fiber | 0.8g |
| Sugars | 7g |
| Fat | 2.3g |
| Calcium | 150mg |
| Potassium | 240mg |
| Vitamin B12 | 0.5mcg |
| Probiotics | Live cultures |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Raita combines probiotics from yogurt with hydrating cucumber and cooling spices. The live cultures support gut health and improve nutrient absorption from meals, making it an essential digestive aid.
Myth Busters
MYTH #1: Raita Is Just Empty Calories
TRUTH: Raita provides probiotics that improve gut health and metabolism, 4.5g protein for satiety, calcium for bones, and B vitamins for energy. Far from empty, it's nutrient-dense at only 75 calories.
MYTH #2: Yogurt-Based Foods Cause Weight Gain
TRUTH: Studies show probiotic yogurt consumption supports weight management by improving gut bacteria balance and reducing inflammation. Raita at 75 calories per serving promotes fullness without excess calories.
MYTH #3: Diabetics Should Avoid Raita Due to Carbs
TRUTH: The 9g carbs in raita come from natural lactose with protein and probiotics that slow glucose absorption and improve insulin sensitivity. Excellent for diabetics when paired with meals.
MYTH #4: Raita Has No Real Nutritional Value
TRUTH: Beyond probiotics, raita provides calcium (150mg/serving), vitamin B12, potassium, phosphorus, and protein. The cucumber adds hydration, fiber, and vitamin K while keeping calories minimal.
MYTH #5: You Can't Eat Raita During Pregnancy
TRUTH: Probiotic yogurt is beneficial during pregnancy for improving maternal metabolism and supporting fetal development. Ensure yogurt is pasteurized (most commercial brands are) and raita is fresh.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Low calories (75), high water content, protein promotes satiety, probiotics support metabolism. Perfect side dish for any meal. |
| Muscle Gain |  | Moderate protein (4.5g) but insufficient for primary protein source. Good as digestive aid alongside higher-protein meals. |
| Diabetes Management | | Probiotics improve insulin sensitivity, protein slows carb absorption, minimal impact on blood sugar. Excellent daily choice. |
| PCOS Management | | Probiotics support gut health and hormone balance, anti-inflammatory properties, low calories, helps manage insulin resistance. |
| Pregnancy Nutrition | | Probiotics improve maternal metabolism, calcium for bone health, cooling effect aids digestion. Ensure pasteurized yogurt. |
| Viral/Flu Recovery | | Easy to digest, probiotics boost immunity, hydrating, cooling on throat, gentle nutrition when appetite is low. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Raita
Understanding how raita affects blood glucose demonstrates its benefits for metabolic health.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How Raita Helps Control Blood Sugar
Probiotic yogurt naturally moderates blood sugar response when consumed with meals:
- <[ Eat with curry or dal - Protein and probiotics slow glucose absorption from gravy
- <Z Pair with rice or roti - Reduces glycemic impact of carb-heavy foods
- >W Start meals with raita - Pre-meal probiotics prepare gut for better nutrient absorption
- <6 Cooling effect for spicy meals - Aids digestion and reduces inflammation
This combination creates gentle glucose curves and supports long-term metabolic health.
Cultural Significance
Raita is a cornerstone of Indian cuisine, representing the Ayurvedic principle of balancing hot and cold foods.
In India:
- Each region has variations: Punjabi boondi raita, South Indian pachadi, Gujarati kadhi-raita fusion
- Essential accompaniment to biryani, pulao, and spicy curries
- Ayurvedic perspective: cooling pitta (heat), aids digestion, balances spicy foods
- Served at weddings, festivals, and everyday meals across all communities
Ingredients Across India:
- Cucumber (most common), boondi (fried gram flour), onion, tomato, mint, coriander
- Spices: roasted cumin powder, black salt, chaat masala
- Modern variations: fruit raita (pineapple, pomegranate), beetroot raita
Compare & Substitute
Raita vs Similar Yogurt-Based Sides (Per 100g)
| Nutrient | >D Raita | >[ Plain Yogurt | <u Lassi | >W Greek Yogurt Dip |
|---|---|---|---|---|
| Calories | 50 kcal | 60 kcal | 55 kcal | 70 kcal |
| Protein | 3g | 3.5g | 3.2g | 6g |
| Carbs | 6g | 7g | 8g | 4g |
| Fiber | 0.5g | 0g | 0g | 0.2g |
| Fat | 1.5g | 1.5g | 1.2g | 3g |
| Calcium | 100mg | 120mg | 110mg | 110mg |
| Probiotics | High | High | Medium | High |
| Best For | Meal accompaniment, digestion | Plain snack, cooking base | Beverage, sweet variation | High-protein dip, snack |
Frequently Asked Questions
Is raita good for weight loss?
Yes, raita is excellent for weight loss at only 75 calories per serving. The protein (4.5g) and probiotics promote satiety and support metabolism, while high water content from cucumber adds volume without calories.
Best practices: Use low-fat yogurt (reduces to 50-60 calories); add extra cucumber and vegetables for volume; eat before main meals to increase fullness; skip high-calorie additions like fried boondi; make fresh daily for active probiotics.
Can diabetics eat raita?
Yes, raita is highly beneficial for diabetics. The probiotics improve insulin sensitivity and glucose control, while protein slows carbohydrate absorption from meals.
Tips for diabetics: Pair with every carb-heavy meal (rice, roti, biryani); use low-fat yogurt to reduce calories; add extra cucumber for fiber; eat protein-first in meals for better glucose control; monitor blood sugar 2 hours after to optimize portions; make with fresh, unsweetened yogurt only.
How much protein is in raita?
One serving (150g) contains 4.5 grams of protein from yogurt, plus beneficial probiotics. While not a primary protein source, it contributes to daily protein intake and supports muscle maintenance.
Boost protein: Use Greek yogurt instead of regular (doubles protein to 8-9g); increase yogurt-to-vegetable ratio; pair with protein-rich meals like chicken curry or dal.
What are the main health benefits of raita?
Key Benefits:
- Gut Health: Probiotics support healthy gut bacteria and improve digestion
- Blood Sugar Control: Protein and probiotics moderate glucose response to meals
- Bone Health: Calcium (150mg/serving) supports bone density
- Weight Management: Low calories, high satiety, metabolism support
- Hydration: High water content from cucumber and yogurt
- Anti-inflammatory: Cooling properties reduce digestive inflammation
When is the best time to eat raita?
Depends on your goal:
- Weight Loss: Before main meals to increase satiety and control portions.
- Diabetes: With every carb-heavy meal (lunch, dinner) to moderate glucose response.
- Digestion: With or after spicy meals to cool and soothe the digestive tract.
- General Health: As a side dish with lunch and dinner for daily probiotic intake.
IMPORTANT NOTE
Raita is best fresh. Avoid eating raita that's been sitting at room temperature for more than 2 hours due to bacterial growth.
Is raita low in calories?
Yes, at 75 calories per serving (150g), raita is one of the lowest-calorie side dishes.
Calorie variations:
- Plain cucumber raita: 75 calories
- Low-fat yogurt raita: 50-60 calories
- Boondi raita: 120-150 calories (fried boondi adds fat)
- Fruit raita: 90-110 calories (natural fruit sugars)
Lower calorie tips: Use low-fat or fat-free yogurt; maximize cucumber and mint; skip fried additions like boondi; use black salt and cumin for flavor without calories.
How to make raita healthier?
Simple Enhancements:
- Use Greek yogurt: Doubles protein content (8-9g per serving)
- Add more vegetables: Cucumber, tomato, onion, grated carrot for fiber
- Include herbs: Fresh mint, coriander add antioxidants and flavor
- Boost probiotics: Use fresh, live-culture yogurt, not old stock
- Spice it up: Roasted cumin, black salt, chaat masala for metabolism boost
- Keep it fresh: Make fresh daily; probiotics lose potency over time
These modifications maintain authentic taste while maximizing nutrition and probiotic benefits.
