Nutritional Facts of Healthy Pumpkin Raita, Kaddu ka Raita, Calories in Healthy Pumpkin Raita, Kaddu ka Raita

by Tarla Dalal
This calorie page has been viewed 1168 times

Course
Raitas

Occasion & Party
Indian Party

How many calories does one serving of Healthy Pumpkin Raita, Kaddu ka Raita have?

One serving of Healthy Pumpkin Raita, Kaddu ka Raita gives 120 calories. Out of which carbohydrates comprise 30 calories, proteins account for 20 calories and remaining calories come from fat which is 70 calories.  One serving of Healthy Pumpkin Raita, Kaddu ka Raita provides about 6 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click on to see Healthy Pumpkin Raita, Kaddu ka Raita recipe. Healthy pumpkin raita recipe | kaddu ka raita | Indian pumpkin raita | pumpkin raita for weight loss | with 20 amazing images.

healthy pumpkin raita recipe | kaddu ka raita | Indian pumpkin raita | pumpkin raita for weight loss is an accompaniment, but practically a healthy snack in itself. Learn how to make kaddu ka raita.



To make healthy pumpkin raita, combine the curds and salt in a deep bowl and mix well using a whisk. Add the pumpkin and mix gently. Keep aside. Heat the oil in a small non-stick pan, add the mustard seeds, urad dal, asafoetida and curry leaves and sauté on a medium flame for a few seconds. Pour this tempering over the pumpkin-curd mixture and mix gently. Refrigerate for atleast 1 hour and serve chilled.

The tasty pumpkin raita is an easy but elegant recipe that brings together the mellow tang of curds with the pleasing sweetness of pumpkin. The parboiled pumpkin gives the raita a nice mouth-feel while a simple, traditional tempering gives it a peppy aroma and good flavour.

A tasty and refreshing accompaniment, this raita can perk up any meal. This healthy pumpkin raita has many benefits to its credit. Firstly, pumpkin is low in calories. So this raita is perfect for weight-watchers. Further, though not very high in fibre, it has antioxidants like vitamin Avitamin C, lutein and zeaxanthin. These antioxidants help reduce inflammation in the body and increase our immunity.



This pumpkin raita for weight loss can also be included by diabetic and heart patients. They can make their choice between low fat curd and high fat curd. The low fat counterpart of curd has all the nutrients like protein and calcium, but minimal fat. For diabetics, it would be best to restrict to half serving size. This is because the glycemic index of pumpkin is high, but glycemic load is less.

Tips for healthy pumpkin raita.

1. Use fresh curd for best flavour.

2. If you are on a fat restricted diet, then prefer to use low fat curd.

3. Ensure that after parboiling, the pumpkin is slightly crunchy and not completely soft. Parboiled pumpkin has a pleasant mouthfeel.

You can also try other pumpkin recipes like the Pumpkin Kootu and Pumpkin Paratha.

Is Healthy Pumpkin Raita, Kaddu ka Raita healthy?

Yes, this is healthy. 

Let's understand the Ingredients of Healthy Pumpkin Raita, Kaddu ka Raita.

What's good in Healthy Pumpkin Raita, Kaddu ka Raita.

Red Pumpkin ( kaddu, bhopla) :  A cup of pumpkin cubes fulfils your day’s requirement of Vitamin A (5526 mcg), thus making it a super food for your eyes. Kaddu  can be included in safe amounts or restricted amounts by diabetics. The magical combo of antioxidants and Vitamins A and Vitamin C  create a shield against cancer cells. The antioxidants help reducing LDL cholesterol (bad cholesterol) from oxidizing and clogging the blood vessels, which if persists would increase the risk of heart disease. Read is pumpkin healthy

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. Curd is one of the richest source of proteincalcium and minerals. They help in weight reduction, good for your heart and build immunity. Being low in sodium, it is safe to be eaten by individuals with high blood pressure. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet. 

Mustard Seeds: Tiny little mustard seeds, mostly added as a tempering, lend an interesting bite, exotic flavour and tempting aroma to Indian foods. Mustard seeds are from the mustard plant, which is a cruciferous vegetable related to broccoli, Brussels sprouts and cabbage.

Urad Dal : 1 cup of cooked urad dal gives 69.30% of your daily requirement  of folic acid. The folic acid in urad dal helps your body to produce and maintain new cells, especially red blood cells. Being rich in Phosphorus it works with Calcium to build our bones. It is also high in fibre and good for heart, good for lowering cholesterol and good for diabetes. See here for 10 super benefits of urad dal

Hing ( Asafoetida) : The active compound 'coumarin' helps in managing blood cholesterol and triglyceride levels. Asafoetida is known to have anti-bacterial properties, which helps to keep asthma at bay. Asafoetida is an age-old remedy for bloating and other stomach problems like flatulence. The best solution is to gulp down little hing with water or dissolve it in water and sip it. It can also be used along with curd or almond oil as a hair mask. It helps to prevent dryness of hair and smoothen as well as strengthen hair.

Can diabetics, heart patients and over weight individuals have Healthy Pumpkin Raita, Kaddu ka Raita?

Yes, This raita is made from low fat curds which is good. Curds help in digestion as it has very good bacteria. Kaddu  can be included in safe amounts or restricted amounts by diabetics. The magical combo of antioxidants and Vitamins A and Vitamin C  create a shield against cancer cells. The antioxidants help reducing LDL cholesterol (bad cholesterol) from oxidizing and clogging the blood vessels, which if persists would increase the risk of heart disease.

Can healthy individuals have Healthy Pumpkin Raita, Kaddu ka Raita?

Yes, it is good & healthy.

What is an ideal accompaniment to Healthy Pumpkin Raita, Kaddu ka Raita?

We suggest a bajra roti, jowar roti and whole wheat roti to make a healthy combination.

Bajra Roti

Bajra Roti

Healthy Pumpkin Raita, Kaddu ka Raita is good for

1. Healthy Recipes Lifestyle

2. Low cholesterol accompaniment

3. Low cholesterol salads, raitas

4. Healthy heart accompaniment

5. Healthy heart salad, raitas

6. Diabetic with heart issues

7. Diabetic Accompaniments

8. Diabetic salads, raitas

Healthy Pumpkin Raita, Kaddu ka Raita is high in

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

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 120 calories that come from Healthy Pumpkin Raita, Kaddu ka Raita?

Walking (6 kmph)      = 36 mins

Running (11 kmph)   = 12 mins

Cycling (30 kmph)    = 16 mins       

Swimming (2 kmph) = 21 mins

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

Value per serving% Daily Values
Energy120 cal6%
Protein3.8 g7%
Carbohydrates5.4 g2%
Fiber0.3 g1%
Fat7.4 g11%
Cholesterol12 mg3%
VITAMINS
Vitamin A154.6 mcg3%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.2 mg2%
Vitamin C1.2 mg3%
Vitamin E0.3 mg2%
Folic Acid (Vitamin B9)8.6 mcg4%
MINERALS
Calcium161.4 mg27%
Iron0.3 mg1%
Magnesium24.5 mg7%
Phosphorus108.4 mg18%
Sodium16 mg1%
Potassium108.2 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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