Nutritional Facts of Spinach Raita, for Weight Loss and Athletes, Calories in Spinach Raita, for Weight Loss and Athletes

by Tarla Dalal
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Quick Recipe
Quick Recipe


How many calories does one serving of Spinach Raita have?

One serving of Spinach Raita gives 121 calories. Out of which carbohydrates comprise 22 calories, proteins account for 18 calories and remaining calories come from fat which is 59 calories.  One serving of Spinach Raita provides about 6 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Spinach Raita recipe Spinach Raita is a pleasure to look at – with vibrant green shreds of spinach dotting sparkling white curds. The very appearance tempts you to taste it, while the punchy taste of black salt makes you fall in love with. 

This flavourful Spinach Raita is a great dish for athletes and those aiming to lose weight. While spinach gives you loads of nutrients, curd does its bit by giving you calcium, protein and essential probiotics. It is one of the best foods you can have for general health and weight loss.

Is Spinach Raita healthy?

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

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. 

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. 

Can diabetics, heart patients and over weight individuals have Spinach 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. Spinach is good for the heartdiabetics and eyes.

Can healthy individuals have Spinach 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.

Spinach 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

Spinach Raita is high in

1. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults.

2. Phosphorous Phosphorous works closely with calcium to build bones. 

3. 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 121 calories that come from Spinach Raita?

Walking (6 kmph) = 36 mins

Running (11 kmph) = 12 mins

Cycling (30 kmph) = 16 mins       

Swimming (2 kmph) = 21 mins

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

Value per serving% Daily Values
Energy121 cal6%
Protein4.6 g8%
Carbohydrates5.4 g2%
Fiber0.4 g2%
Fat6.6 g10%
Cholesterol16 mg4%
Vitamin A997 mcg21%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.2 mg2%
Vitamin C5.2 mg13%
Vitamin E0.3 mg2%
Folic Acid (Vitamin B9)24 mcg12%
Calcium224.9 mg37%
Iron0.6 mg3%
Magnesium28.6 mg8%
Phosphorus133.1 mg22%
Sodium27.8 mg1%
Potassium120.9 mg3%
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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