Nutritional Facts of Palak Raita with Onions and Tomatoes, Calories in Palak Raita with Onions and Tomatoes

by Tarla Dalal
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Quick Recipe
Quick Recipe



How many calories does one serving of Palak Raita with Onions and Tomatoes have?

One serving of Palak Raita with Onions and Tomatoes gives 169 calories. Out of which carbohydrates comprise 36 calories, proteins account for 26 calories and remaining calories come from fat which is 79 calories.  One serving of Palak Raita with Onions and Tomatoes provides about 8 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Palak Raita with Onions and Tomatoes recipe. The Palak Raita with Onions and Tomatoes is a vibrant gastronomic treat that is visually very appealing too. The bowl features a splash of colours like green and red, and a burst of flavours from black salt, onions and tomatoes. 

The raita is so simple to make, yet tastes very refreshing. It has no masala powders, but the tinge of black salt works well with the onions and tomatoes to boost the flavour of the palak raita. Onions also give it an exciting crunch, while tomatoes share their tanginess. Serve this awesome raita chilled.

Is Palak Raita with Onions and Tomatoes healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

1. Spinach (Palak) : Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.  Raw spinach is very rich in insoluble fibre, 25% having soluble fiber and 75% insoluble fiber.  Spinach is good for the heartdiabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it. 

2. 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. 

3. Tomatoes : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.   

4. Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin which promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

Can diabetics, heart patients and over weight individuals have Palak Raita with Onions and Tomatoes ?

Yes, this recipe is good for diabetics, heart and weight loss BUT use low fat curds instead of full fat curds. We want to cut the fat level down. Spinach is good for the heartdiabetics and eyes. Low fat curd help in weight reduction, good for your heart and build immunity. 

Can healthy individuals have  Palak Raita with Onions and Tomatoes ?

Yes, this is healthy.

Palak Raita with Onions and Tomatoes is high in

1. Vitamin C :  Vitamin C is a great defence against coughs and colds.

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. 

4. Vitamin A : Vitamin A is crucial for healthy vision, cell growth and healthy skin. 

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 169 calories that come from Palak Raita with Onions and Tomatoes?

Walking (6 kmph) = 51 mins

Running (11 kmph) = 17 mins

Cycling (30 kmph) = 23 mins       

Swimming (2 kmph) = 29 mins

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

Value per serving% Daily Values
Energy169 cal8%
Protein6.4 g12%
Carbohydrates8.9 g3%
Fiber0.8 g3%
Fat8.8 g13%
Cholesterol21.3 mg5%
Vitamin A1375 mcg29%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.2 mg18%
Vitamin B3 (Niacin)0.3 mg3%
Vitamin C11.7 mg29%
Vitamin E0.4 mg3%
Folic Acid (Vitamin B9)36.6 mcg18%
Calcium311.2 mg52%
Iron1 mg5%
Magnesium41.3 mg12%
Phosphorus185.6 mg31%
Sodium39.2 mg2%
Potassium194.1 mg4%
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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