Raita, chutney and salad
Calories in Cucumber Raita
One bowl of cucumber raita has about 90 kcal, with 6.2 g of protein, 9.7 g of carbohydrate and 3.2 g of fat. The figure is from the Indian Nutrient Databank and describes a bowl made from 100 g of curd and 50 g of cucumber, with salt and spices. Nearly all the energy is from the curd.
Nutrition in 1 bowl of cucumber raita
| Nutrient | 1 bowl of cucumber raita | 2 bowls of cucumber raita |
|---|---|---|
| Energy | 90 kcal | 180 kcal |
| Protein | 6.2 g | 12.4 g |
| Carbohydrate (available) | 9.7 g | 19.4 g |
| Total fat | 3.2 g | 6.4 g |
| Dietary fibre | 1.3 g | 2.6 g |
| Sugars | 8 g | 16 g |
Of this energy, about 42% comes from carbohydrate, 31% from fat and 27% from protein.
1 bowl of cucumber raita is about 4% of the daily energy requirement of a sedentary adult man and 5% of a sedentary adult woman's (ICMR-NIN, 2020).
These figures are from the Indian Nutrient Databank (INDB), which calculates each dish from a standard recipe using Indian food composition data. They describe that recipe and that serving: a larger portion, or more oil, ghee or sugar, gives more. Source: Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM. Development of an Indian Food Composition Database. Current Developments in Nutrition. 2024;8(7):103790 (Indian Nutrient Databank, INDB).
What this figure covers
The recipe is as simple as the dish: 100 g of curd and 50 g of cucumber, seasoned with salt and roasted cumin. That fills a small katori, the usual single helping beside a meal. Raita is rarely measured at home, and a serving spooned straight from a large bowl can easily be more than this, so the figures for two bowls, 180 kcal, and three, 270 kcal, are worth keeping in mind at a long meal. Restaurant raita comes in a similar small bowl but is sometimes made with thicker, creamier curd.
For so small a bowl the energy is spread quite evenly: 42% from carbohydrate, 31% from fat and 27% from protein. Almost all of it is the curd: cucumber is mostly water and adds crunch and volume with hardly any energy. Protein at 27% of the energy is a high share for a side dish, and curd is a good source of calcium as well. The 8 g of sugars is the natural milk sugar of the curd, since the recipe adds none. Among the raitas in this set the differences are small: mint raita is 81 kcal a bowl and onion tomato raita 105 kcal.
What goes into one serving
The recipe INDB analysed makes 1 bowl. These are its main ingredients; spices, salt and water are left out.
| Ingredient | In the recipe | In 1 bowl of cucumber raita |
|---|---|---|
| Cucumber | 50 g | 50 g |
| Curd | 100 g | 100 g |
What changes the number
- 01
The curd it starts from
Curd set from full-cream milk has more fat than curd from toned or double-toned milk, and hung or Greek-style curd is denser in everything. Since the curd supplies nearly all of the 90 kcal, the milk it was set from decides most of the figure.
- 02
Sugar in the bowl
Some households and many restaurants stir sugar into raita. A teaspoon of sugar is about 16 kcal, which takes the bowl to 106 kcal, and two teaspoons to 122 kcal. In a dish this light, that is a noticeable jump.
- 03
Boondi, sev and tadka
Fried boondi scattered on top, or a tempering of mustard seeds in oil, adds fat that the plain recipe does not have. A teaspoon of oil alone lifts the bowl to 134 kcal.
- 04
How much cucumber
More cucumber stretches the same curd into a bigger bowl for almost no extra energy. Grated cucumber releases water and thins the raita; chopped cucumber keeps it thick. Neither changes the calories in any way that matters.
How cucumber raita compares
Other dishes of the same kind, one serving each, lightest first. Serving sizes differ, so read the serving before the number.
| Dish | One serving | Energy (kcal) | Protein (g) |
|---|---|---|---|
| Green Chutney | 1 tablespoon of green chutney | 27 | 0.7 |
| Peanut Chutney | 1 tablespoon of peanut chutney | 54 | 2.5 |
| Coconut Chutney | 1 tablespoon of coconut chutney | 67 | 0.9 |
| Sprouts Salad | 1 bowl of sprouts salad | 77 | 4.7 |
| Mint Raita | 1 bowl of mint raita | 81 | 5.9 |
| Sprouts Chaat | 1 plate of sprouts chaat | 83 | 3.5 |
| Lauki Raita | 1 bowl of lauki raita | 86 | 6.1 |
| Cucumber Raita | 1 bowl of cucumber raita | 90 | 6.2 |
| Onion Tomato Raita | 1 bowl of onion tomato raita | 105 | 6.6 |
In a meal and in a day
A bowl is about 4% of a sedentary man's daily energy requirement and 5% of a woman's, so it costs little. What it gives back is useful: 6.2 g of protein, and the calcium of the curd, beside a meal that may be mostly rice or roti. With pulao, biryani or paratha, a bowl of raita does more for the meal than an extra helping of the main dish. Two bowls, at 180 kcal and 12.4 g of protein, are still modest.
Ways to keep it lighter
- Leave out sugar and season with roasted cumin, black salt and fresh coriander or mint.
- Set the curd from toned milk if the aim is less fat.
- Add more cucumber to make a larger bowl from the same curd.
- Skip boondi and sev, or keep them for an occasional garnish.
Before you rely on the number
The one thing to watch in raita is salt. The bowl is salted to taste, and raita is usually eaten with food that is already salted, plus pickle or papad. People on a salt limit for blood pressure or kidney disease should follow what their doctor or dietitian has set. Curd left out for hours in hot weather turns sour and can spoil, so raita is best made close to the meal and kept cool.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
Cucumber Raita: common questions
How many calories are in 2 bowls of cucumber raita?
About 180 kcal, with 12.4 g of protein, 19.4 g of carbohydrate and 6.4 g of fat. Three bowls are 270 kcal. These assume unsweetened raita made as in the recipe, with 100 g of curd in each bowl.
Is cucumber raita good for weight loss?
It is a low-calorie side at 90 kcal a bowl, and its protein makes a meal more satisfying, so it is easy to include. It helps most when it takes the place of a second helping of rice or a fried side. On its own it does not cause weight loss; the overall amount eaten in a day does that.
How much protein is in cucumber raita?
About 6.2 g in a bowl, which is 27% of its energy. Practically all of it comes from the curd. That is a helpful addition to a vegetarian meal built on rice or roti, though it is a supplement to dal or paneer, not a replacement.
Which is lighter, cucumber raita or onion tomato raita?
Cucumber raita, slightly: 90 kcal a bowl against 105 kcal for onion tomato raita in the same recipe set. Both use 100 g of curd. Onion and tomato carry a little more natural sugar and starch than cucumber does.
The recipe, the ingredients and related reading
Cucumber: nutrition per 100 g
Nutrients per 100 g, from IFCT 2017.
Curd vs Yoghurt: What Is the Difference, and Which Is Better?
The portion-by-portion answer, in the NNWA journal.
Low-Calorie Indian Foods That Actually Keep You Full
The portion-by-portion answer, in the NNWA journal.
Indian food calorie counter
Add up a whole plate in rotis, katoris and cups.
Calories in every dish
All the cooked dishes, with calories per serving.
Learn to read a plate
Certification in Nutrition
Estimating what is on a plate and turning it into a meal plan is taught in this NNWA course.