Nutritional Facts of Spinach Raita, Calories in Spinach Raita

by Tarla Dalal
This calorie page has been viewed 485 times

Cooking Method
No Cooking Veg Indian

Healthy Recipes
Calcium Rich Recipes

How many calories does one serving of Spinach Raita have?

One serving of Spinach 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 Spinach Raita provides about 5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Spinach Raita recipeSpinach and curds is always a very nutritious combo, making this raita a must-have. Traces of pepper and sugar make the spinach raita tastier, while the green chillies add a bit of fire to an otherwise bland raita.

Is Spinach 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 Spinach Raita  ?

Yes, but replace full fat curds with low fat curds.

Can healthy individuals have Spinach Raita ?

Yes, this is a healthy raita. 

Spinach 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 Spinach 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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