Spinach Raita

Spinach Raita is a refreshing, yogurt-based side dish from the Indian subcontinent, where fresh spinach is finely chopped or puréed and mixed into creamy, spiced yogurt. It typically features ingredients like cumin, mustard seeds, green chilies, and a tempering of oil, creating a cooling contrast to spicy main courses.

🍳 View the full Spinach Raita recipe →

🍽️ Nutrition at a glance

This dish is relatively low in carbohydrates and fats, with the primary nutrients being protein and calcium from the yogurt, along with iron and vitamins A and C from the spinach. A standard serving of about one cup typically contains around 100-150 calories.

Nutrition breakdown

Calories	120 kcal
Protein	6 g
Carbs	12 g
Fat	5 g
Fiber	2 g
Sugar	10 g
Sodium	350 mg
Calcium	150 mg
Potassium	400 mg
Vitamin A	180 mcg
Vitamin C	10 mg
Vitamin K	120 mcg
Riboflavin (B2)	0.2 mg
Phosphorus	120 mg
Magnesium	40 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, raita serves as a crucial balancing element in Indian meals, designed to cool the palate and aid digestion after eating fiery curries or biryanis. Nutritionally, the pairing of spinach with yogurt enhances the absorption of iron from the greens due to the vitamin C content in the yogurt.