Calories in Vegetable raita: per serving and per 100 g
By The DietGhar Team. Nutrition values checked 13 October 2026.
A serving of vegetable raita (1 katori, about 100 g) has 52 kcal, with 2.9 g protein, 4.5 g carbohydrate and 2.6 g fat. Per 100 g it comes to 52 kcal. That is 5.6 g of protein for every 100 kcal you eat.
Nutrition table
| Nutrient | Per serving (100 g) | Per 100 g |
|---|---|---|
| Calories | 52 kcal | 52 kcal |
| Protein | 2.9 g | 2.9 g |
| Carbohydrate | 4.5 g | 4.5 g |
| Fat | 2.6 g | 2.6 g |
| Fibre | 0.2 g | 0.2 g |
Serving: 1 katori, about 100 g. Source below, checked 13 October 2026.
What one serving looks like
One katori of about 100 g of raita is curd mixed with grated cucumber, a little onion and cumin.
Where it fits in a 1,200 to 1,600 kcal day
At 52 kcal, one serving is about 3 percent of a 1,600 kcal day and about 4 percent of a 1,200 kcal day. Raita is a cooling side that adds protein. It is a good way to bring curd into lunch, especially alongside biryani or pulao.
Your own number depends on your height, weight, age and activity, so use the calorie calculator to find it, or read our guide to the calories in popular Indian foods.
See how protein-rich foods fit a full day in the high protein Indian diet chart. Similar foods: Ghee, Curd (dahi) and Full cream milk.
How cooking changes the number
No cooking involved. Boondi raita and fruit raita add more calories from boondi and sugar.
A swap to try
Try Chaas (buttermilk). Chaas lowers the calories further and is easy to drink if you do not want to eat a bowl. Chaas (buttermilk) (1 glass, 200 ml, about 205 g) comes to 82 kcal, which is 30 kcal more than 52 for vegetable raita, but it brings something different to the plate.
Who might want to watch it
Nothing special, though salt can add up.
This page is general nutrition information, not medical advice. If you have a medical condition, your doctor decides what you eat and how much.
Compare with similar foods
| Food | Serving | kcal | Protein |
|---|---|---|---|
| Chaas (buttermilk) | 1 glass, 200 ml, about 205 g | 82 | 6.8 g |
| Ghee | 1 teaspoon, about 5 g | 45 | 0 g |
| Curd (dahi) | 1 katori, about 100 g | 61 | 3.5 g |
| Full cream milk | 1 glass, 200 ml, about 206 g | 126 | 6.5 g |
| Paneer | 50 g, about 4 to 5 cubes | 133 | 9.2 g |
| Palak paneer | 1 katori, about 150 g | 152 | 8.1 g |
Keep going
Sources and last checked
Last checked 13 October 2026. We calculated this dish from USDA values for its ingredients, using a standard home recipe for one serving: 80 g yogurt, plain, whole milk, 15 g cucumber, peeled, 5 g onions, which cooks down to about 100 g. Your recipe will differ with how much oil you use.
- Yogurt, plain, whole milk, USDA FoodData Central, SR Legacy (April 2018), FDC ID 171284
- Cucumber, peeled, raw, USDA FoodData Central, SR Legacy (April 2018), FDC ID 169225
- Onions, raw, USDA FoodData Central, SR Legacy (April 2018), FDC ID 170000
These are averages. Packaged and restaurant versions differ, and the USDA tables describe foods as sold and cooked in the United States, so Indian home cooking can vary.
