Know what’s on your plate
Raita
Calories & nutrition facts
homemade
Nutrition facts
Per 100 g% DV- Calories 57 kcal —
- Protein 4.4 g 9%
- Carbohydrate 5.8 g 2%
- Fat 2.4 g 3%
- Saturated fat 1.3 g 7%
- Fibre 0.4 g 1%
- Sugars 5.8 g —
- Sodium 69 mg 3%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 36 µg 4%
- Vitamin C 2 mg 2%
- Vitamin D 0 µg 0%
- Vitamin E 0.11 mg 1%
- Thiamin (B1) 0.06 mg 5%
- Riboflavin (B2) 0.2 mg 15%
- Niacin (B3) 0.3 mg 2%
- Folate (B9) 18 µg 5%
- Vitamin B12 0.1 µg 4%
Minerals
- Calcium 151 mg 12%
- Iron 0.71 mg 4%
- Magnesium 16 mg 4%
- Phosphorus 127 mg 10%
- Potassium 258 mg 5%
- Zinc 0.5 mg 5%
- Copper 0.01 mg 1%
- Manganese 0.08 mg 3%
- Selenium 1 µg 2%
- Iodine 45 µg 30%
Similar foods
Questions about Raita
How do you make cucumber raita?
Coarsely grate or finely dice cucumber, then squeeze out excess water so the raita stays thick. Stir it into plain yoghurt with toasted ground cumin, chopped mint and a little salt; chill briefly before serving.
What can you serve raita with?
Serve it alongside biryani, pilau, kebabs or a spicy curry, or spoon it over a meal to add a cool, creamy contrast. It also works as a dip for flatbreads and vegetable sticks.
Can you make raita ahead of time?
Yes. Mix the yoghurt with herbs and spices ahead, but add cucumber shortly before serving, or squeeze it very thoroughly first; otherwise it can release water and thin the raita.
How long does raita keep in the fridge?
Keep it covered and refrigerated, and use it within two days. Stir before serving, and discard it if it has been left at room temperature for more than two hours.
Can you make raita without cucumber?
Yes: try grated carrot, chopped tomato, finely diced onion or cooked beetroot instead. For tomato raita, remove the watery seeds first; for beetroot, use it cooked and cooled.
Is raita the same as tzatziki?
They are both yoghurt-based dips, but raita is commonly seasoned with cumin and mint and served with South Asian meals. Tzatziki usually includes cucumber, garlic and dill, and is often finished with olive oil.
What is boondi raita?
It is raita made with boondi: small, crisp balls of fried gram-flour batter. Soak them briefly in water, squeeze gently, then fold them into seasoned yoghurt just before serving so they soften without turning mushy.
Source: CoFID (UK) 17-832 · per 100 g · carbohydrate per EU label, fibre excluded
