Nutritional Facts of fruit and vegetable raita recipe | Indian fruit raita | Calories in fruit and vegetable raita recipe | Indian fruit raita |
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How many calories does one serving of fruit and vegetable raita have?
One serving of fruit and vegetable raita gives 158 calories. Out of which carbohydrates comprise 60 calories, proteins account for 15 calories and remaining calories come from fat which is 70 calories. One serving of fruit and vegetable raita provides about 7.9 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.
fruit and vegetable raita recipe serves 4.
158 calories for 1 serving of Fruit and Vegetable Raita ( Desi Khana), Cholesterol 12 mg, Carbohydrates 15g, Protein 3.8g, Fat 7.4g.
See fruit and vegetable raita recipe | Indian fruit raita | simple mix fruit raita | creamy fruit raita |
fruit and vegetable raita recipe is a quick and easy accompaniment to Indian meals. Learn how to make simple mix fruit raita.
Cucumber is mixed and matched with a wide selection of fruits, to make this sweet and sour Indian fruit raita. A slightly different spicing—of mustard powder and cumin seeds powder is used to pep up the raita.
To make fruit and vegetable raita, combine all the ingredients along with the dressing in a deep bowl and mix well. Refrigerate for at least an hour. Serve chilled.
Is fruit and vegetable raita healthy ?
ruit and Vegetable Raita is a nutritious, cooling, and refreshing side dish that beautifully combines the goodness of fruits, vegetables, and curd (dahi). It’s not only rich in probiotics and calcium from curd but also packed with fiber, vitamins, and antioxidants from the fresh produce. The blend of cucumber, tomato, apple, pineapple, and pomegranate gives this raita a perfect balance of sweet, tangy, and savory flavors. The mint leaves add a refreshing aroma, while roasted cumin powder and chaat masala enhance its traditional Indian flavor. Served chilled, this raita is an excellent accompaniment to parathas, pulao, or spicy curries, helping to cool the palate and aid digestion.
What makes this fruit and vegetable raita healthy is its balanced combination of nutrients. The curd provides protein, calcium, and good bacteria that improve gut health and strengthen immunity. The cucumber and tomatoesoffer hydration and antioxidants, while fruits like apple and pineapple supply natural sweetness and essential vitamins such as vitamin C and potassium. The pomegranate (anar) adds a dose of iron and antioxidants that support healthy blood circulation. This wholesome mix makes the raita not just a side dish but a complete mini-meal, especially during hot weather when light, cooling foods are preferred.
Another reason this raita is considered healthy is its low-fat, fiber-rich, and naturally sweet composition. By using fresh curd instead of heavy cream or mayonnaise, it keeps calories low while maintaining a creamy texture. The mint and cumin help with digestion, reduce bloating, and refresh the mouth. If made with low-fat curd and without sugar, it becomes a light, energizing dish that keeps you full for longer without feeling heavy. It’s a great way to include multiple fruits and vegetables in one meal, providing a variety of micronutrients that support overall health and metabolism.
Is fruit and vegetable raita good for diabetes, heart and overweight individuals?
For diabetics, heart patients, and those aiming for weight loss, fruit and vegetable raita can be a great addition to the diet when prepared smartly. Skip the powdered sugar and cream, and use low-fat or Greek yogurt instead. The fiber from fruits and vegetables helps regulate blood sugar levels, while the probiotics in curd improve digestion and metabolism. Its low sodium, low fat, and high nutrient content make it beneficial for heart health and blood pressure control. As a light, low-calorie dish, it’s perfect for weight management, providing satiety without excess calories — making fruit and vegetable raita a truly heart-friendly, diabetic-safe, and weight-conscious delight.
| Value serving | % Daily Values | |
| Energy | 145 kcal | 7% |
| Protein | 3.9 g | 6% |
| Carbohydrates | 15.4 g | 6% |
| Fiber | 1.70 g | 6% |
| Fat | 7.42 g | 12% |
| Cholesterol | 12.0 mg | 4% |
| VITAMINS | ||
| Vitamin A | 184.1 mcg | 18% |
| Vitamin B1 (Thiamine) | 0.0 mg | 3% |
| Vitamin B2 (Riboflavin) | 0.1 mg | 4% |
| Vitamin B3 (Niacin) | 0.3 mg | 2% |
| Vitamin C | 5.8 mg | 7% |
| Vitamin E | 0.0 mg | 1% |
| Folic Acid (Vitamin B9) | 12.6 mcg | 4% |
| MINERALS | ||
| Calcium | 169.9 mg | 17% |
| Iron | 0.5 mg | 3% |
| Magnesium | 32.9 mg | 7% |
| Phosphorus | 112.9 mg | 11% |
| Sodium | 23.5 mg | 1% |
| Potassium | 200.0 mg | 6% |
| Zinc | 0.1 mg | 1% |
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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