Nutritional Facts of Spinach Raita ( Low Calorie Healthy Cooking), Calories in Spinach Raita ( Low Calorie Healthy Cooking)

by Tarla Dalal
This calorie page has been viewed 1099 times

Course
Dinner

How many calories does one serving of Spinach Raita have?

One serving of Spinach Raita gives 32 calories. Out of which carbohydrates comprise 18 calories, proteins account for 12 calories and remaining calories come from fat which is 2 calories. One serving of Spinach Raita provides about 2 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Spinach Raita Recipe

Spinach Raita, or Palak Raita, is sure to strike a chord with most Indians, as they would have relished this delightful cold raita from their childhood. Commonly served with North Indian meals, this vitamin and mineral loaded raita is very easy to make, and tastes really great thanks to the mild flavours lent by black pepper and green chillies. Remember to add the sugar, even if only two pinches, as it eliminates the mild bitterness and makes the raita very pleasant to the palate.

Is Spinach Raita healthy?

Yes, Spinach Raita is healthy.

Let's understand the ingredients.

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 has 25% having soluble fiber and 75% insoluble fibre. Spinach is good for the heartdiabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it. 

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. Curd is one of the richest source of proteincalcium and minerals. They help in weight reduction, good for your heart and build immunity. Being low in sodium, it is safe to be eaten by individuals with high blood pressure. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet. 

Sugar : Sugar used in the recipe is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. 

Green Chillies : Antioxidant vitamin C in green chillies protects the body from effects of harmful free radicals and prevents stress. It is probably the high fiber which helps in controlling blood sugar levels. This it is a welcome addition to a diabetic diet. Suffering from anaemia? Add green chillies to your list of iron rich foods too. For complete details see benefits of green chilli.

Benefits of Black Pepper ( kali mirch) : Black pepper has been identified to stimulate the digestive juices and enzymes in the gut thus lending a helping hand in maintaining digestive health. The antibacterial nature of black pepper helps to relieve cold and cough, especially when black pepper is ground and mixed with honey and consumed. kali mirch may help in maintaining normal blood sugar levels as it improves insulin sensitivity. So diabetics and weight watchers with high blood sugar levels both can benefit from black pepper. Kalimich is known to boost metabolism and promote fat cell breakdown. Yes, the piperine in it may help you overcome obesity, weight loss. See detailed benefits of black pepper, kali mirch.

 

Value per serving% Daily Values
Energy32 cal2%
Protein3.1 g6%
Carbohydrates4.4 g1%
Fiber0.5 g2%
Fat0.2 g0%
Cholesterol0 mg0%
VITAMINS
Vitamin A1373.7 mcg29%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.1 mg1%
Vitamin C6.2 mg15%
Vitamin E0.4 mg3%
Folic Acid (Vitamin B9)26.2 mcg13%
MINERALS
Calcium133.6 mg22%
Iron0.6 mg3%
Magnesium26.7 mg8%
Phosphorus23.8 mg4%
Sodium50 mg3%
Potassium43.8 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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