Nutritional Facts of Palak Raita Or How To Make Spinach Raita Recipe, Calories in Palak Raita Or How To Make Spinach Raita Recipe

by Tarla Dalal
This calorie page has been viewed 452 times

Cooking Method
No Cooking Veg Indian

How many calories does one serving of Palak Raita have?

One serving of Palak Raita gives 93 calories. Out of which carbohydrates comprise 18 calories, proteins account for 15 calories and remaining calories come from fat which is 45 calories.  One serving of Indian Palak Raita provides about 5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Palak Raita recipeThis smashingly tasty Palak Raita will steal your heart with its simple yet rustic flavour. The contrast of dark green against the light colour of curds is a treat to behold too. Just ensure that you refrigerate the raita for at least half an hour, and till serving time, so that the palak remains crisp and not limp when served.

Is Palak Raita healthy?

Yes, this is healthy, but restrictions apply to some.

Let's understand the Ingredients.

What's good.

1. Spinach (Palak) : Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.  Raw spinach is very rich in insoluble fibre, 25% having soluble fiber and 75% insoluble fiber.  Spinach is good for the heartdiabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it. 

2. Curd + Low fat Curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice.They help in weight reduction, good for your heart and build immunity. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet. 

Can diabetics, heart patients and over weight individuals have Palak Raita  ?

Yes, for diabetics and heart and weight loss, BUT use low fat curd. 

 

Can healthy individuals have  Palak Raita ?

Yes, this is healthy. 

Palak Raita is high in

1. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults.

2. Vitamin A : Vitamin A is crucial for healthy vision, cell growth and healthy skin. 

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

 

How to burn 93 calories that come from Palak Raita?

Walking (6 kmph) = 28 mins

Running (11 kmph) = 9 mins

Cycling (30 kmph) = 12 mins       

Swimming (2 kmph) = 16 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per serving% Daily Values
Energy93 cal5%
Protein3.7 g7%
Carbohydrates4.4 g1%
Fiber0.5 g2%
Fat5 g8%
Cholesterol12 mg3%
VITAMINS
Vitamin A1305.8 mcg27%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.2 mg2%
Vitamin C6.7 mg17%
Vitamin E0.4 mg3%
Folic Acid (Vitamin B9)30.3 mcg15%
MINERALS
Calcium178.5 mg30%
Iron0.7 mg3%
Magnesium27.9 mg8%
Phosphorus102 mg17%
Sodium26.8 mg1%
Potassium111.3 mg2%
Zinc0.1 mg1%
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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