Nutritional Facts of Pudina Raita, Calories in Pudina Raita

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

One serving of Phudina Raita gives 92 calories. Out of which carbohydrates comprise 18 calories, proteins account for 14 calories and remaining calories come from fat which is 44 calories.  One serving of Phudina Raita provides about 5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view Phudina Raita recipe.

Is Phudina Raita healthy? 

Yes, pudnia raita is healthy but small changes are required for cardiac and diabetics. Made fromm full fat curds, pudina, little sugar  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. 

Mint leaves (pudina) : Mint leaves are said to aid the digestive system by breaking down fats. 

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

Yes, BUT with a small change. Replace full fat curds with low fat curds and the recipe is perfect. Low fat foods are preffered to diabetics, cardiac and weight loss individuals.
Can healthy individuals have pudina 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 quaity food is they key here and not the calories.
What is an ideal accompaniment to raita?
We suggest some healthy Indian roti recipes. 

Pudina Raita is good for

1. Weight Gain
2. Diabetics (low fat curds)
3. Heart Patients (use low fat curds)
4. Healthy Lifestyle

How to burn 92 calories that come from one serving of Phudina Raita?

Walking (6 kmph)     =         28  mins
Running (11 kmph)     =            9  mins
Cycling (30 kmph)     =         12  mins
Swimming (2 kmph)     =         16  mins

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


Value per serving% Daily Values
Energy92 cal5%
Protein3.4 g6%
Carbohydrates4.5 g2%
Fiber0.2 g1%
Fat4.9 g7%
Cholesterol12 mg3%
Vitamin A180.8 mcg4%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.1 mg1%
Vitamin C1.8 mg4%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)8.5 mcg4%
Calcium165 mg28%
Iron0.7 mg3%
Magnesium16.5 mg5%
Phosphorus99.8 mg17%
Sodium14.2 mg1%
Potassium67.5 mg1%
Zinc0 mg0%
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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