Raita: Calories, Nutrition and Health Benefits
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Perplexity A cooling, probiotic-rich yogurt side dish that complements spicy meals while delivering protein, calcium, and digestive benefits.
Quick Nutrition Facts
Per 1 Bowl (150g serving)
| Nutrient | Amount |
|---|---|
| Calories | 80 kcal |
| Protein | 4g |
| Carbohydrates | 8g |
| Fiber | 0.8g |
| Sugars | 6g |
| Fat | 3.5g |
| Calcium | 120mg |
| Sodium | 65mg |
| Potassium | 185mg |
| Probiotics | Live cultures |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Raita is one of the healthiest Indian side dishes. The live probiotics in yogurt support gut health, while cucumber provides hydration. Pair with spicy curries to aid digestion and reduce inflammation.
Myth Busters
MYTH #1: Raita Causes Weight Gain
TRUTH: Raita is low-calorie (80 kcal per serving) and supports weight loss. Yogurt's probiotics enhance metabolism and reduce belly fat. Choose low-fat yogurt and load with vegetables for best results.
MYTH #2: Yogurt Should Not Be Eaten at Night
TRUTH: Raita can be eaten any time, including dinner. Probiotics work 24/7 to support gut health. The cooling properties actually aid digestion. Only avoid if you have cold sensitivity or respiratory congestion.
MYTH #3: Raita Has Too Much Fat
TRUTH: A serving has only 3.5g fat, mostly healthy fats from yogurt. Using low-fat dahi reduces this to 1-2g. The small amount of fat helps absorb fat-soluble vitamins and provides satiety.
MYTH #4: Diabetics Should Avoid Raita
TRUTH: Raita is excellent for diabetics with low GI (28-35). Probiotics improve insulin sensitivity and blood sugar control. Use unsweetened yogurt and pair with high-fiber meals.
MYTH #5: Raita Curdles Food in Stomach
TRUTH: This is a myth with no scientific basis. Yogurt's probiotics actually aid digestion and protein breakdown. The acidic pH helps digest proteins efficiently.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Only 80 calories, 4g protein promotes fullness, probiotics boost metabolism. High water content from cucumber. |
| Muscle Gain |  | Provides 4g protein (upgrade to Greek yogurt for 6-7g), calcium supports muscle contractions, probiotics enhance nutrient absorption. |
| Diabetes Management | | Low GI (28-35), probiotics improve insulin sensitivity, high protein stabilizes blood sugar. |
| PCOS Management | | Probiotics reduce inflammation, low GI prevents insulin spikes, cooling properties balance hormones. |
| Pregnancy Nutrition | | Rich in calcium (120mg) for fetal bone development, probiotics support maternal gut health, protein for growth. |
| Viral/Flu Recovery | | Probiotics boost immunity, easy to digest, hydrating, cooling properties soothe inflammation. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Raita
Raita has minimal impact on blood glucose due to its low glycemic index and high protein content.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
Why Raita Stabilizes Blood Sugar
Yogurt-based dishes help control post-meal blood sugar spikes through multiple mechanisms:
- 🥛 Protein slows carb absorption - 4g protein per serving
- 🦠 Probiotics improve insulin sensitivity - Live cultures enhance metabolism
- 🥒 High water content - Cucumber dilutes carbohydrate concentration
- ❄️ Cooling spices - Cumin and coriander aid digestion
Pair raita with high-carb meals (biryani, rice, roti) to flatten the overall glucose response.
Cultural Significance
Raita has been a cornerstone of Indian cuisine for centuries, rooted in Ayurvedic principles of balancing heat with cooling foods.
In India:
- Essential accompaniment to spicy curries and biryanis
- Ayurveda considers yogurt cooling (Sheeta Virya) for Pitta balance
- Regional variations: Boondi raita (North), Pachadi (South), Kosambari (Karnataka)
- Traditional medicinal uses for digestive issues and heat-related ailments
- Served during festivals, weddings, and everyday meals
Global Impact:
- Similar yogurt dishes worldwide: Greek Tzatziki, Turkish Cacık, Persian Mast-o-Khiar
- Probiotic research highlights yogurt's health benefits globally
- Increasingly popular in Western fusion cuisine
Compare & Substitute
Raita vs Similar Yogurt Dishes (Per 100g)
| Nutrient | 🥄 Raita | 🥒 Tzatziki (Greek) | 🍶 Plain Dahi | 🥗 Cucumber Salad |
|---|---|---|---|---|
| Calories | 53 kcal | 95 kcal | 60 kcal | 16 kcal |
| Carbs | 5g | 4g | 7g | 4g |
| Fiber | 0.5g | 0.3g | 0g | 0.5g |
| Protein | 2.7g | 4g | 3.5g | 0.7g |
| Fat | 2.3g | 7.5g | 2.5g | 0.1g |
| Calcium | 80mg | 52mg | 120mg | 16mg |
| Probiotics | High (live cultures) | High (live cultures) | High (live cultures) | None |
| Best For | Weight loss, digestion | Mediterranean diet, protein | Probiotics, calcium | Very low calorie |
Frequently Asked Questions
Is raita good for weight loss?
Yes, raita is excellent for weight loss with only 80 calories per serving. The 4g protein promotes fullness; probiotics boost metabolism and reduce belly fat; high water content from cucumber provides volume without calories.
Best practices: Use low-fat yogurt (1-2% fat); load with vegetables (cucumber, tomato, onion); avoid boondi or fried additions; eat as a meal accompaniment, not dessert.
Can diabetics eat raita?
Yes, raita is one of the best side dishes for diabetics. Low GI (28-35); probiotics improve insulin sensitivity; protein stabilizes blood sugar; minimal impact on glucose levels.
Tips for diabetics: Use unsweetened yogurt only; pair with high-fiber meals; add extra vegetables for fiber; avoid versions with added sugar or sweet fruits.
What are the main health benefits of raita?
Key Benefits:
- Digestive Health: Probiotics support gut bacteria and reduce bloating
- Weight Management: Low calorie, high satiety from protein
- Bone Health: 120mg calcium per serving supports bone density
- Blood Sugar Control: Low GI, probiotics improve insulin sensitivity
- Hydration: High water content from cucumber and yogurt
- Anti-inflammatory: Cooling properties reduce inflammation
- Immunity: Probiotics strengthen immune system
How much protein is in raita?
A standard serving (150g) contains 4g of protein from yogurt. To increase protein: use Greek yogurt (6-7g per serving); add roasted chickpeas or paneer cubes; use hung curd (strained yogurt) for thicker consistency and more protein.
Is raita good for digestion?
Yes, raita is excellent for digestion. Probiotics support beneficial gut bacteria; cooling properties soothe digestive tract; cucumber provides hydration and fiber; spices like cumin aid digestion and reduce gas; pairs perfectly with spicy foods to prevent acidity.
Ayurvedic perspective: Raita balances Pitta dosha, cools the digestive fire, and prevents inflammation from spicy foods.
Can I eat raita every day?
Yes, daily raita consumption is healthy and beneficial for most people.
Benefits of daily consumption:
- Consistent probiotic intake for gut health
- Daily calcium (120mg) for bones
- Aids digestion of spicy Indian meals
- Low-calorie side dish for weight management
Considerations: Avoid if you have lactose intolerance (use lactose-free yogurt), cold sensitivity, or respiratory congestion. Skip heavy versions with fried additions daily.
When is the best time to eat raita?
Depends on your goal:
- Weight Loss: Lunch or dinner as meal accompaniment, increases fullness without many calories
- Digestion: During lunch/dinner with spicy meals to aid digestion
- Probiotics: Any time; gut bacteria work 24/7
- Diabetes: With main meals to stabilize post-meal blood sugar
TRADITIONAL WISDOM
Ayurveda recommends avoiding raita late at night if you have cold sensitivity or kapha imbalance, as yogurt is cooling in nature.
How do I make healthy raita at home?
Basic Healthy Recipe (serves 4):
- Base: 2 cups low-fat yogurt (whisked smooth)
- Vegetables: 1 cup grated cucumber, 1/4 cup chopped onion, 2 tbsp chopped coriander
- Spices: 1/2 tsp roasted cumin powder, 1/4 tsp black salt, pinch of chaat masala
- Optional: chopped mint, diced tomatoes, grated carrots
Tips: Use chilled yogurt; squeeze excess water from cucumber; roast cumin seeds before grinding; add rock salt instead of regular salt for authentic taste.
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