Nutritional Facts of Tomato Onion Raita, Onion Tomato Raita, Calories in Tomato Onion Raita, Onion Tomato Raita

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

One serving of Tomato Onion Raita gives 140 calories. Out of which carbohydrates comprise 39 calories, proteins account for 20 calories and remaining calories come from fat which is 59 calories.  One serving of Tomato Onion Raita provides about 7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Tomato Onion Raita recipeOne of the most popular raitas in both North and South India, the Tomato Onion Raita combines the tangy taste of tomatoes with the sharp taste and juicy crunch of onions, to make a fabulous raita. A dash of cumin seeds powder, some green chillies and a garnish of coriander go a long way in making this raita totally irresistible.

Is Tomato Onion 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. 

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.   

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 Tomato 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 Tomato 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.

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

Tomato Onion Raita 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. 

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 140 calories that come from Tomato Onion Raita?

Walking (6 kmph) = 42 mins

Running (11 kmph) = 14 mins

Cycling (30 kmph) = 19 mins       

Swimming (2 kmph) = 24 mins

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

Value per serving% Daily Values
Energy140 cal7%
Protein5 g9%
Carbohydrates9.8 g3%
Fiber0.8 g3%
Fat6.6 g10%
Cholesterol16 mg4%
Vitamin A366.6 mcg8%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.4 mg3%
Vitamin C14.6 mg36%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)17.3 mcg9%
Calcium242.3 mg40%
Iron0.6 mg3%
Magnesium27.9 mg8%
Phosphorus153.4 mg26%
Sodium25 mg1%
Potassium178.5 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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