Nutritional Facts of Bhindi Raita, Calories in Bhindi Raita

by Tarla Dalal
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Healthy Recipes
Calcium Rich Recipes

How many calories does one serving of Bhindi Raita have?

One serving of Bhindi Raita gives 163 calories. Out of which carbohydrates comprise 29calories, proteins account for 20 calories and remaining calories come from fat which is 93 calories.  One serving of Bhindi Raita provides about 8 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Bhindi Raita recipeMany people are afraid of using ladies finger in a raita as they think it will get gooey. But, you will pleasantly surprised to see that it is a best-fit for raitas... you just need to know the right way of including it. 

Deep-fried ladies finger, when added to curds and seasoned with spice powders and black salt, results in a tongue-tickling Bhindi Raita, which is so fabulous, it might overshadow even the subzis and kadhis that are part of the main course !

Is Bhindi Raita healthy?

No, this recipe used bhindi which are deep fried.

Let's understand the Ingredients.

What's good.

Bhindi (lady finger, okra) : The vitamin Folate (B9) present in lady finger is required in blood RBC production. There are also fair amounts of Vitamin C, which boosts immunity. There are good amounts for dietary fiber present and hence good for diabetics and weight loss.  It lowers cholesterol and good for heart. See the 10 amazing benefits of lady finger.  

What's the problem?

Deep fried foods : This bhindi is deep fried. Any food that is deep fried is not suitable for healthy living. Your fat levels increase as deep frying increases oil absorption. Also when you use the same oil again for deep frying then smoking point decreases which leads to the development of blue smoke which is not good for health. It also increases inflammation in the body and shuts down the fat burning process.

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

No, this is deep fried.


Can healthy individuals have Bhindi Raita ?

Not advisable to have deep fried food for anyone. 

Bhindi Raita is high in

1. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.

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. 

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 163 calories that come from Bhindi Raita?

Walking (6 kmph) = 49 mins

Running (11 kmph) = 16 mins

Cycling (30 kmph) = 22 mins       

Swimming (2 kmp) = 28 mins

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

Value per serving% Daily Values
Energy163 cal8%
Protein5 g9%
Carbohydrates7.2 g2%
Fiber1.3 g5%
Fat10.3 g16%
Cholesterol16 mg4%
Vitamin A211.9 mcg4%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.3 mg3%
Vitamin C5.6 mg14%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)42.3 mcg21%
Calcium233.1 mg39%
Iron0.3 mg1%
Magnesium37.5 mg11%
Phosphorus149.6 mg25%
Sodium21.4 mg1%
Potassium126.1 mg3%
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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