Cucumber raita calories
A 200 ml katori of cucumber raita, whole-milk curd with grated cucumber, green chilli and roasted cumin, has about 95 calories, with 5 g of protein and 5 g of fat. A 150 ml katori is about 70, and the textbook bowl of 100 g curd and 50 g cucumber about 75. Boondi raita has more, because the boondi is fried.
Raita is curd whisked with a vegetable or fruit and spiced with roasted cumin and chilli: cucumber, onion, tomato, boondi, pineapple, lauki. It goes with biryani, pulao, parathas and any thali, and cools a spicy plate.
Cucumber raita is mostly curd by weight and almost entirely curd by calories, so the katori has slightly fewer calories than the same katori of plain curd.
Typical values for a home kitchen, for the portion named next to each number. Other sites often show bigger numbers because they count a bigger serving or a restaurant recipe. Your own katori, roti and oil change the number; Slate adjusts for them.
How many calories are in cucumber raita?
| Portion | Cals | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 katori (150 ml) about 150 g | 70 | 4 g | 7 g | 3 g |
| 1 katori (200 ml) about 200 g | 95 | 5 g | 9 g | 5 g |
| 1 textbook bowl about 152 g | 75 | 4 g | 7 g | 3 g |
What changes the calories in cucumber raita?
- The curd. Two thirds of the raita by weight and nearly all its calories; whole-milk curd is about 60 per 100 g, toned-milk curd less.
- Boondi. Fried besan drops take the same katori well above this; the besan and the frying oil are what add up.
- The share of cucumber: more cucumber, fewer calories per katori, since cucumber has only 20 calories per 100 g.
- Sugar, which some kitchens add to raita: a level teaspoon is about 15 to 20 calories.
- A katori is a volume: a 150 ml katori is about 70 and a 200 ml one 95.
How were these numbers worked out?
The recipe is the cucumber raita in The Art & Science of Cooking (via the Indian Nutrient Databank): 100 g of curd and 50 g of cucumber with half a green chilli, roasted cumin and chilli powder, and no oil. Cucumber, chilli and spices are IFCT 2017 values; curd is USDA's plain whole-milk yogurt, since IFCT has no curd. The weight is the ingredients added together, which makes the textbook bowl 75 calories and raita 50 calories per 100 g; a katori is filled at 1 g per ml, an assumption for curd with grated cucumber, so a 200 ml katori is 95. No cross-check is listed: no analysed cucumber raita with a stated weight exists in IFCT 2017, NIN or USDA FNDDS. No outside range is shown either, because restaurant raita is the same curd and cucumber in whatever proportion the kitchen uses. Every dish on Slate is worked out the same way: how Slate counts calories.
| Ingredient | Raw | Values from |
|---|---|---|
| Curd (dahi), whole milk | 100 g | USDA FDC 171284 |
| Cucumber, green, elongate | 50 g | IFCT 2017 D043 |
| Chillies, green half a chilli | 1.67 g | IFCT 2017 G008 |
| Cumin seeds an eighth of a teaspoon, roasted and ground | 0.26 g | IFCT 2017 G025 |
| Red chilli powder an eighth of a teaspoon | 0.34 g | USDA FDC 171319 |
Sources
- USDA FoodData Central, Yogurt, plain, whole milk (171284). Curd values: 61 kcal and 3.25 g fat per 100 g
- ICMR-NIN, Indian Food Composition Tables 2017. Cucumber, green, elongate (D043), green chilli (G008), cumin (G025); values read from github.com/nodef/ifct2017
- Vijayakumar et al., Indian Nutrient Databank (INDB), Current Developments in Nutrition, 2024. The Art & Science of Cooking recipe ASC273, cucumber raita
Questions people ask
How many calories are in 1 katori of raita?
About 95 in a 200 ml katori of cucumber raita, and about 70 in a 150 ml one.
How many calories are in cucumber raita?
About 75 for the textbook bowl of 100 g curd and 50 g cucumber, or about 50 per 100 g.
Is raita lower in calories than plain curd?
A little, for the same katori: about 95 against about 125 for a 200 ml katori of plain curd, because the cucumber takes up room.
How much protein is in raita?
About 5 g in a 200 ml katori, all of it from the curd.
How many calories are in biryani with raita?
A plate of veg biryani with a 150 ml katori of cucumber raita is about 590 calories; with chicken biryani, about 455.