Nutritional Facts of Palak Raita with Onions and Tomatoes, Calories in Palak Raita with Onions and Tomatoes

by Tarla Dalal
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Quick Recipe
Quick Recipe



How many calories does one serving of Palak Raita with Onions and Tomatoes have?

One serving of Palak Raita with Onions and Tomatoes gives 169 calories. Out of which carbohydrates comprise 36 calories, proteins account for 26 calories and remaining calories come from fat which is 79 calories.  One serving of Palak Raita with Onions and Tomatoes provides about 8 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Palak Raita with Onions and Tomatoes recipe.


Is Palak Raita with Onions and Tomatoes healthy?


Palak Raita with Onions and Tomatoes is high in

1. Vitamin C :  Vitamin C is a great defence against coughs and colds.

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

3. Phosphorous Phosphorous works closely with calcium to build bones. 

4. 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 169 calories that come from Palak Raita with Onions and Tomatoes?

Walking (6 kmph) = 51 mins

Running (11 kmph) = 17 mins

Cycling (30 kmph) = 23 mins       

Swimming (2 kmph) = 29 mins

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




Value per serving% Daily Values
Energy169 cal8%
Protein6.4 g12%
Carbohydrates8.9 g3%
Fiber0.8 g3%
Fat8.8 g13%
Cholesterol21.3 mg5%
Vitamin A1375 mcg29%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.2 mg18%
Vitamin B3 (Niacin)0.3 mg3%
Vitamin C11.7 mg29%
Vitamin E0.4 mg3%
Folic Acid (Vitamin B9)36.6 mcg18%
Calcium311.2 mg52%
Iron1 mg5%
Magnesium41.3 mg12%
Phosphorus185.6 mg31%
Sodium39.2 mg2%
Potassium194.1 mg4%
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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