Raita
Good nutritional profile
Indian side of whole-milk yogurt with grated cucumber and cumin.
Cucumber raita is an Indian side dish of whisked plain yogurt mixed with grated cucumber, roasted ground cumin, salt, mint and coriander, served cold with spicy curries, biryani and parathas. A 150 g bowl has about 70 kcal, 4 g of protein, 3.5 g of fat, 140 mg of calcium and about 440 mg of sodium, most of it from the added salt. Salting it just before serving keeps the cucumber from turning the raita watery.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 2.7g | 4.8% |
| Fat | 2.3g | 3.3% |
| Carbs | 4.6g | 1.5% |
| Simple Sugars | 1.61g | Estimate |
| Complex Carbs | 2.99g | Estimate |
| Water | 89g | 3.6% |
| Calories | 48 | 2.1% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.42 | g | 7.1% |
| Monounsaturated | 0.65 | g | 2.6% |
| Polyunsaturated | 0.09 | g | 0.7% |
| Omega-3 | 0.027 | g | Estimate |
| Omega-6 | 0.063 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 1.66 | mg |
| Vitamin E | 0.1 | mg |
| Selenium | 1.6 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 25.5 | mcg | 2.8% |
| vitamin B1 | 0.031 | mg | 2.6% |
| vitamin B2 | 0.11 | mg | 8.5% |
| vitamin B3 | 0.118 | mg | 0.7% |
| vitamin B6 | 0.04 | mg | 2.4% |
| vitamin B9 | 8.5 | mcg | 2.1% |
| vitamin B12 | 0.248 | mcg | 10.3% |
| vitamin C | 1.66 | mg | 1.8% |
| vitamin D | 0.067 (3 IU) | mcg | 0.4% |
| vitamin E | 0.096 | mg | 0.6% |
| vitamin K | 8.27 | mcg | 6.9% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 91.9 | mg | 9.2% |
| iron | 0.469 | mg | 2.6% |
| magnesium | 14.4 | mg | 3.6% |
| phosphorus | 74.3 | mg | 10.6% |
| potassium | 168 | mg | 6.5% |
| sodium | 292 | mg | 12.7% |
| zinc | 0.493 | mg | 4.5% |
| copper | 0.027 | mg | 3.0% |
| manganese | 0.055 | mg | 2.4% |
| selenium | 1.6 | mcg | 2.9% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 76 | mg | 10.9% | 162% |
| Isoleucine | 132 | mg | 9.4% | 150% |
| Leucine | 240 | mg | 8.8% | 134% |
| Lysine | 212 | mg | 10.1% | 150% |
| Methionine | 82 | mg | 7.8% | 121% |
| Phenylalanine | 258 | mg | 14.7% | 214% |
| Threonine | 110 | mg | 10.5% | 150% |
| Tryptophan | 33 | mg | 11.8% | 170% |
| Valine | 166 | mg | 9.1% | 141% |
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Recipe
See full recipeIngredients
- Plain whole-milk yogurt 400 g
- Cucumber, grated 1 medium (200 g)
- Cumin seeds 1 tsp (2 g)
- Salt 3/4 tsp (4 g)
- Kashmiri chili powder 1 pinch
- Fresh mint leaves, chopped 5 g
- Fresh coriander (cilantro), chopped 5 g
Instructions
- 1
Toast the cumin seeds in a dry pan over medium heat for 1-2 minutes until fragrant and a shade darker, then crush them to a powder.
- 2
Grate the cucumber on the coarse side of a grater and gently squeeze out a little of the juice by hand.
- 3
Whisk the yogurt in a bowl for 30 seconds until smooth.
- 4
Stir in the cucumber and most of the roasted cumin.
- 5
Mix in the mint and coriander, keeping a few leaves for the top, and chill for 15 minutes.
- 6
Just before serving, stir in the salt, sprinkle with the remaining cumin and the chili powder and serve cold with biryani, pulao, parathas or curries.