Raita
Raita is a refreshing Indian condiment made from dahi (yogurt) mixed with raw or cooked vegetables, herbs, and spices. It typically features cucumber, tomato, onion, or boondi (fried chickpea flour droplets), seasoned with cumin, chili, and sometimes mint. Originating from the Indian subcontinent, it's a staple accompaniment in meals across India, Pakistan, and Bangladesh.
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🍽️ Nutrition at a glance
Raita is generally high in protein and healthy fats from yogurt, with moderate carbs depending on added vegetables. A standard 1/2 cup serving provides about 80-120 calories, along with probiotics, calcium, and vitamins from the fresh ingredients.
Nutrition breakdown
| Calories | 50 kcal |
| Protein | 3.5 g |
| Carbs | 4.5 g |
| Fat | 2 g |
| Fiber | 0.5 g |
| Sugar | 3.5 g |
| Sodium | 250 mg |
| Calcium | 120 mg |
| Phosphorus | 100 mg |
| Potassium | 180 mg |
| Vitamin B12 | 0.3 mcg |
| Riboflavin (B2) | 0.15 mg |
| Magnesium | 12 mg |
| Zinc | 0.5 mg |
| Selenium | 4 mcg |
Per 1/2 cup (120 g) · estimated, varies by recipe
💡 What's interesting
Raita serves as a cooling counterpoint to spicy dishes, demonstrating the Ayurvedic principle of balancing 'heat' in meals. Its probiotic content from fermented yogurt also makes it a traditional digestive aid, blending culinary and wellness traditions in South Asian cuisine.
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AI estimate may be inaccurate · Terms