Nutritional Facts of onion raita recipe | Pyaz ka Raita | healthy onion raita | Calories in onion raita recipe | Pyaz ka Raita | healthy onion raita |
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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.
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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
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?
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Note: These values are approximate and calorie burning differs in each individual.
| Value serving | % Daily Values | |
| Energy | 67 kcal | 3% |
| Protein | 2.4 g | 4% |
| Carbohydrates | 4.4 g | 2% |
| Fiber | 0.13 g | 0% |
| Fat | 3.27 g | 5% |
| Cholesterol | 8.0 mg | 3% |
| VITAMINS | ||
| Vitamin A | 132.0 mcg | 13% |
| Vitamin B1 (Thiamine) | 0.0 mg | 2% |
| Vitamin B2 (Riboflavin) | 0.1 mg | 3% |
| Vitamin B3 (Niacin) | 0.1 mg | 1% |
| Vitamin C | 3.3 mg | 4% |
| Vitamin E | 0.0 mg | 0% |
| Folic Acid (Vitamin B9) | 4.3 mcg | 1% |
| MINERALS | ||
| Calcium | 114.1 mg | 11% |
| Iron | 0.2 mg | 1% |
| Magnesium | 12.3 mg | 3% |
| Phosphorus | 73.8 mg | 7% |
| Sodium | 10.6 mg | 1% |
| Potassium | 67.9 mg | 2% |
| Zinc | 0.1 mg | 0% |
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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