Nutritional Facts of Jamun Raita, Calories in Jamun Raita

by Tarla Dalal
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How many calories does one serving of Jamun Raita have?

One serving (106 grams)  of Jamun Raita gives 44 calories. Out of which carbohydrates comprise 32 calories, proteins account for 10 calories and remaining calories come from fat which is 2 calories.  One serving of Jamun Raita provides about 2 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Jamun Raita recipe makes 320 grams and serves 3, 106 grams per serving. 

44 calories for 1 serving of Jamun Raita, Cholesterol 0 mg, Carbohydrates 8.1g, Protein 2.6g, Fat 0.2g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Jamun Raita

See Jamun Raita recipe | kala jamun raita | Indian blackberry raita |

This refreshing and flavorful Indian blackberry raita is the perfect accompaniment to any Indian meal. Learn how to make jamun raita recipe | kala jamun raita | Indian blackberry raita |

kala jamun raita is a refreshing, healthy, and delicious Indian recipe, prepared in less than 5 minutes that can be served as a side or condiment with any meal. One of the best recipes to try during summer when jamuns are in season.

Jamun is said to be a boon for diabetics as the enzyme 'jamboline' in it helps to control the blood sugar levels. Select sweet and ripe jamuns that are soft pulpy, for best results. Serve this jamun raita with a pulao or even as a dip with fat-free khakhras.

Pro tips to make jamun raita: 1. Use ripe black jamuns for the best flavor. 2. If you don't have roasted cumin seeds powder, you can roast some cumin seeds in a dry pan until fragrant, then grind them into a powder. 3. You can add other spices to the raita, such as chaat masala, red chilli powder.

Is Jamun Raita healthy?

Yes, this is healthy. 

Let's understand the Ingredients.

What's good.

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. 

Black jamun is said to be a boon for diabetics as the enzyme 'jamboline' in it helps to control the blood sugar levels. With good levels of vitamin C, it is known to improve skin and eye health. It is a great immun-booster too. Not being very in high calories, it can be consumed by obese people aiming weight loss. The flavonoids in black jamun may exhibit potent anti-cancer properties.

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

Yes, this recipe is good for diabetics, heart and weight loss. Jamun  is said to be a boon for diabetics as the enzyme 'jamboline' in it helps to control the blood sugar levels. So i've specially made this raita in which the taste of jamun is very nicely enhanced by the blend of cumin seeds powder and coriander with low-fat curds. Curds help in weight reduction, good for your heart and build immunity.

Can healthy individuals have Jamun Raita?


Jamun Raita is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

  1. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). Not all of the vitamin C is lost when vegetables are cooked. Some studies have shown that up to 50% of the vitamin C can be retained, depending on the cooking method and the vegetable. Cook vegetables quickly. The longer vegetables are cooked, the more vitamin C they will lose. 18% of RDA.
  2. Calcium.  See Calcium rich recipes : Calcium  is a mineral that makes bones stay strong. See our list of calcium rich Indian foods. Dairy products: Like milkcurds, cheese, paneer and buttermilk. Green leafy vegetables like spinach, fenugreek, broccoli. Nuts and ragi. Required from kids to adults. 18% of RDA.


How to burn 44 calories that come from Jamun Raita?

Walking (6 kmph) = 13 mins

Running (11 kmph) = 4 mins

Cycling (30 kmph) = 6 mins       

Swimming (2 kmph) = 8 mins

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

Value per serving% Daily Values
Energy44 cal2%
Protein2.6 g5%
Carbohydrates8.1 g3%
Fiber1.2 g5%
Fat0.2 g0%
Cholesterol0 mg0%
Vitamin A251.8 mcg5%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.1 mg1%
Vitamin C7.3 mg18%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)0.6 mcg0%
Calcium106.8 mg18%
Iron0.1 mg0%
Magnesium24.3 mg7%
Phosphorus18.7 mg3%
Sodium42.7 mg2%
Potassium20.9 mg0%
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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