Calories in Raita
Raita has about 60 calories per 1 small bowl (100 g), or 60 kcal per 100 g. That serving gives you 3.2 g protein, 5 g carbs and 3 g fat.
Nutrition facts
Estimated for a typical home-style recipe. Restaurant and homemade versions vary with oil, ghee and portion size.
| Nutrient | Per 100 g | 1 small bowl (100 g) | 1 cup (200 g) |
|---|---|---|---|
| Calories | 60 kcal | 60 kcal | 120 kcal |
| Protein | 3.2 g | 3.2 g | 6.4 g |
| Carbohydrates | 5 g | 5 g | 10 g |
| Fat | 3 g | 3 g | 6 g |
| Fiber | 0.3 g | 0.3 g | 0.6 g |
| Sugar | 4 g | 4 g | 8 g |
| Sodium | 200 mg | 200 mg | 400 mg |
About Raita
Raita is whisked yogurt with cucumber, mint, cumin and salt, served beside biryani or pulao. A small bowl is only 60 kcal and gives you a little protein — far better than extra rice or a sweet drink to cool a spicy plate.
Tip: Boondi raita is the exception: the fried gram-flour pearls roughly double the calories.
Burn off 60 kcal
Rough estimates for a 70 kg adult.
- Brisk walking13 min
- Running5 min
- Cycling8 min
Stop guessing. Scan your plate.
Portion sizes are where calorie counts go wrong. Take a photo of your raita and FoodMate AI estimates the portion and logs calories, protein, carbs and fat in seconds. Free to download.
Common questions
How many calories are in raita?+
About 60 kcal per 1 small bowl (100 g), or 60 kcal per 100 g. Plain yogurt-based condiment; low in calories unless it contains fried boondi.
How many calories in 1 cup of raita?+
1 cup (200 g) is roughly 120 kcal with 6.4 g protein, 10 g carbs and 6 g fat.
How much protein is in raita?+
About 3.2 g per 1 small bowl. It is not a major protein source, so pair it with daal, yogurt, eggs, chicken or fish to balance the meal.
Is raita good for weight loss?+
Raita is low in calorie density (60 kcal per 100 g), so it fills you up for relatively few calories and fits easily into a weight-loss diet.
Related foods
Values are averages for general information only and are not medical or dietary advice. Actual calories depend on the recipe, cooking oil and portion size. Browse all foods in our food calorie database.