Nutritional Facts of Veg Raita, Mixed Vegetable Raita, Calories in Veg Raita, Mixed Vegetable Raita

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

One serving of Veg Raita gives 25 calories. Out of which carbohydrates comprise 16 calories, proteins account for 8 calories and remaining calories come from fat which is 0.9 calories.  One serving of Mixed Veg Raita provides about 1 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Mixed Veggie Raita recipe. This hearty curd preparation is filled with colour, flavour and nutritional goodness. The low fat curds provide the much needed essential nutrients like calcium and protein. Serve chilled to relish all the flavours.

Is Mixed Veg Raita Healthy?

Yes, the raita is healthy. Made from low fat curds, beetroot, cucumber and tomatoes.  Mixed Veggie Raita is a  very popular accompaniment for varieties of delicious dishes like biryanis, pulao and khichdi and one serving has only 25 calories!

A regular raita is given a healthy twist with lots of vegetables and a little kick of cumin powder.

Low fat curd which is being used is full of proteins, good for muscle health and calcium important for strong bones.  

Vegetables like tomatoes, beetroot and cucumber are rich in phyto-chemicals important for the body to fight against any damage and infections.

Can diabetics, heart patients and over weight individuals have Mixed Veggie Raita?

Yes, this recipe is good for diabetics, heart and weight loss. Made with low fat curds and heart friendly vegetables. Vegetables like tomatoes, beetroot and cucumber are rich in phyto-chemicals important for the body to fight against any damage and infections.

Veg Raita – Calcium Treat for Strong Bones. Curd, a probiotic, is a very good source of calcium (calcium rich raita)  and raita is the most simplest and flavorful way of adding it to your meals. Mixed Veg Raita is a very simple, easy to make fare which can be served as a part of a meal as an accompaniment. Serve it as an in between healthy snack meal  and you ready for a nourishing fare that keeps you full for hours. With 85.7 mg of calcium from 1 serving of this raita, it fulfills 14% of days calcium requirement. Betalain in beetroot exhibits antioxidant properties which protects your heart and helps to increase your immune strength too. Tomatoes, on the other hand, being a good source of vitamin A and lycopene help to improve vision and prevent macular degeneration. Cucumbers are water filled and add on not many calories. With just 30 calories, this Vegetable Raita is suitable for healthy individuals to diabetics and hypertensive’s as well!

What to have the raita with?

Enjoy this raita with Soya Granule Veg Pulao and  Oats Moong Dal Veg Khichdi  at your meal time!

Nourishing Khichdi, Oats Moong Dal and Vegetable Khichdi, Low Salt Recipe
Nourishing Khichdi, Oats Moong Dal and Vegetable Khichdi, Low Salt Recipe

Mixed Veg Raita is good for/ in :

1.    Weight watchers

2.    Healthy heart

3.    Strong bones

4.    Muscle health

5.    Boosting immunity


How to burn 25 calories that come from Veg Raita?

Walking (6 kmph) = 8 mins

Running (11 kmph) = 3 mins

Cycling (30 kmph) = 3 mins       

Swimming (2 kmph) = 4 mins

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


Value per serving% Daily Values
Energy30 cal2%
Protein2.3 g4%
Carbohydrates5 g2%
Fiber1.1 g4%
Fat0.1 g0%
Cholesterol0 mg0%
Vitamin A212.8 mcg4%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.1 mg1%
Vitamin C6.3 mg16%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)4.5 mcg2%
Calcium85.7 mg14%
Iron0.4 mg2%
Magnesium23.3 mg7%
Phosphorus28.9 mg5%
Sodium40.2 mg2%
Potassium29.2 mg1%
Zinc0.2 mg2%
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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