Nutritional Facts of Tomato Raita, Calories in Tomato Raita

by Tarla Dalal
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How many calories does 1/2 cup of Tomato Raita have?

1/2 cup of Tomato Raita gives 126 calories. Out of which carbohydrates comprise 36 calories, proteins account for 20 calories and remaining calories come from fat which is 69 calories. 1/2 cup of Tomato Raita provides about 6 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See recipe Tomato Raita | tomato raita recipe | quick, healthy tomato raita | tamatar ka raita | with amazing 8 images.

From North to South, tomato raita is a popular accompaniment all over the country. Two tangy ingredients – tomatoes and curds – come together in this super-easy tomato raita recipe, which requires no cooking.

tomato raita recipe is made from 5 ingredients, curds, tomatoes, coriander, cumin seeds and chilli powder to add some spice.

This is a super quick and delicious tamatar ka raita to make! Each and every ingredient used in the tomato raita is simply basic and can be found in every Indian household. When I the mood to eat raita, tomato raita is the quickest and easiest raita to make.

Seasoned with a dash of spice powders and salt, the tomato raita is indeed a tongue-tickling accompaniment, which can be enjoyed with parathas or even biryani . I usually make this raita when I have biryani for any meal. The combo together tastes heavenly.

See why we think this is a healthy tomato raita? Curd is one of the richest source of proteincalcium and minerals. Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant , super rich in Vitamin C, good for heart.

While it can be had at room temperature, the tomato raita tastes best when served chilled because refrigeration enhances the juiciness of the tomatoes and the creaminess of the curds.

You may also like to try other raita recipes like Mint Raita and Spinach Raita.

Mint Raita for Weight Loss, Healthy Pudina Raita

Mint Raita for Weight Loss, Healthy Pudina Raita

Is Tomato Raita healthy?

Yes, this is healthy.

Let's understand the Ingredients.

What's good.

1. 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.

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. 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. 

3. Coriander (kothmir, dhania) : Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin Avitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 

4. Benefits of Cumin Seeds ( jeera) : The most common benefit of jeera known to many is to soothe the stomach, intestine and the entire digestive tract. Cumin seeds are apparently a very good source of iron. A tbsp. of cumin seeds can fulfil nearly 20% of days iron requirement. Even small quantity of cumin seeds has huge amounts of calcium ( see calcium rich Indian foods ) – a bone supporting mineral. They aid is digestion, weight loss and help reduce inflammation. See detailed benefits of cumin seeds, jeera

5. Kashmiri chilli: Like red chillies, Kashmiri chillies also have vitamin C, though in smaller quantites than the fresh red chillies. This helps to boost immunity and improve skin health. They also have minute amounts of copper, potassium, manganese, magnesium and iron along with B vitamins. Small amounts of Kashmiri chilli powder can aid digestion, but more quantity can affect the lining of the digestive tract.

Note : 1 cup = 200 ml (standard cup available in the market). The weight in grams varies for each ingredient.

Can diabetics, heart patients and overweight individuals have Tomato Raita?

Good for Diabetics : Since tomatoes are very low in carbohydrates (5.6 grams of CHO in 1 cup of sliced tomato), the glycemic load of tomato is estimated to be around 1. It also has 2.6 grams of fiber in 1 cup of sliced tomatoes which will add on to the slow absorption of nutrients and keeps your blood sugar levels under control. Thus a super food for diabetics.

Good for Weight Loss : One cup of chopped tomato provides you only around 31 calories because it significantly has more than 80 % of water, fair amount of fiber (2.6 g) and other beneficial nutrients which keeps you satiated for a longer period of time without having to consume high calorie food. Tomatoes are almost devoid of fats. Remember, no food can cause weight loss, it is important to burn more calories than you consume. Exercise plays a crucial in burning your calories, but ultimately you have to replace your high calorie food by low ones such as tomatoes to reduce the overall intake of calories in a day. Use tomatoes in your salads with sprouts and other vegetables, add it to your raita or simply have a bowl full of tomatoes. It is advisable to have certain vegetables in its raw form than cooked so that there is no nutrient loss.

Good for Heart : The lycopene content in tomatoes prevents LDL oxidation and thus reduces the levels of LDL cholesterol and Triglycerides in the blood. These two components are the main cause of inflammation increasing cardiovascular disease risk. Tomatoes being fat and cholesterol free, is an ideal option to keep your heart healthy.

Can healthy individuals have Tomato Raita?


1/2 cup of Tomato Raita is high in

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

2. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

3. Vitamin B2 (riboflavin) : Vitamin B2 enables the production of red blood cells that contribute to the rise in your energy levels. So have more milk, curds, eggs and green leafy vegetables. 

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

5. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.

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

7. Phosphorus 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 126 calories that come from 1/2 cup of Tomato Raita?

Walking (6 kmph) = 38 mins
Running (11 kmph) = 13 mins
Cycling (30 kmph) = 17 mins
Swimming (2 kmph) =  22 mins

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

Value per 1/2 cup% Daily Values
Energy126 cal6%
Protein4.8 g9%
Carbohydrates6.6 g2%
Fiber0.8 g3%
Fat6.6 g10%
Cholesterol16 mg4%
Vitamin A504.4 mcg11%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.3 mg3%
Vitamin C15.6 mg39%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)19.2 mcg10%
Calcium234.2 mg39%
Iron0.5 mg2%
Magnesium24.1 mg7%
Phosphorus139.9 mg23%
Sodium25.8 mg1%
Potassium154.6 mg3%
Zinc0.3 mg3%
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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