Nutritional Facts of Onion Raita, Pyaz ka Raita, Calories in Onion Raita, Pyaz ka Raita

by Tarla Dalal
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Occasion & Party
Indian Party

How many calories does one serving of Onion Raita have?

One  serving of Onion Raita gives 67 calories. Out of which carbohydrates comprise 18 calories, proteins account for 10 calories and remaining calories come from fat which is 30 calories.  One   serving of Onion Raita provides about 3 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view Onion Raita recipe.

 Is Onion Raita healthy? 

Yes, onion raita is healthy but small changes are required for cardiac and diabetics. Made from onions, full fat curds, green chillies and Indian spices.

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. 

Onions : Yes, its a great Anti Oxidant. The phytochemical present in onions along with their Vitamin C help boost your immunity. The chromium in onions help regulate your blood pressure. The sulphur in the onion which brings you tears is actually good for your eyes. Raw onions keep your heart healthy and see here for total benefits of onions.

Can diabetics, heart patients and over weight individuals have Onion raita?

Yes, BUT with a small change. Replace full fat curds with low fat curds and the recipe is perfect. Low fat foods are preferred to diabetics, cardiac and weight loss individuals.

Can healthy individuals have onion raita?

Yes. This raita is made from full fat curds which is good fat. It will keep you feeling full for a longer time and hence you will not binge on food. Better quality food is key here and not the calories.

What is an ideal accompaniment to raita?

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

Onion Raita is good for

1. Healthy Recipes Lifestyle

2. Low cholesterol accompaniment  use low fat curds

3. Low cholesterol salads, raitas  use low fat curds

4. Healthy heart accompaniment  use low fat curds

5. Healthy heart salad, raitas use low fat curds

6. Diabetic with heart issues use low fat curds

7. Diabetic Accompaniments use low fat curds

8. Diabetic salads, raitas use low fat curds


How to burn 67 calories that come from one serving of Onion Raita?

Walking (6 kmph)     =         20  mins
Running (11 kmph)     =            7  mins
Cycling (30 kmph)     =           9  mins
Swimming (2 kmph)     =         11  mins

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

Value per serving% Daily Values
Energy67 cal3%
Protein2.4 g4%
Carbohydrates4.4 g1%
Fiber0.1 g0%
Fat3.3 g5%
Cholesterol8 mg2%
Vitamin A132 mcg3%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.1 mg1%
Vitamin C3.3 mg8%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)4.3 mcg2%
Calcium114.1 mg19%
Iron0.2 mg1%
Magnesium12.3 mg4%
Phosphorus73.8 mg12%
Sodium10.6 mg1%
Potassium67.9 mg1%
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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