Aloo Raita vs Curd

Per 100 g, Aloo Raita has 75 kcal and 4.2 g protein, while Curd has 65 kcal and 3.7 g protein.

Aloo Raita

75
kcal per 100 g
4.2 g protein

Curd

65
kcal per 100 g
3.7 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Aloo Raita Curd Difference
Calories Fewer calories for the same weight 75 kcal 65 kcal better 13%
Protein More protein helps with fullness and muscle 4.2 g better 3.7 g 12%
Carbs Lower carbs suits low-carb and diabetic diets 10.3 g 4.7 g better 54%
Fat Lower fat means lower calorie density 2.1 g better 3.3 g 36%
Fiber More fibre improves fullness and digestion 0.7 g better 0 g 100%
Sugar Less sugar means a gentler blood-sugar response 5.1 g 4.7 g better 8%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Curd

Curd is the lighter choice at 65 kcal per 100 g against 75 for Aloo Raita — about 13% fewer calories for the same weight on your plate. That does not make Aloo Raita a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Aloo Raita

Aloo Raita is the stronger protein source, with 4.2 g per 100 g against 3.7 g for Curd. To match that from Curd you would have to eat roughly 1.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Curd is more efficient per calorie (5.7 g of protein per 100 kcal against 5.6 g), so it is the better pick if you are also holding calories down.

Aloo Raita vs Curd — common questions

Aloo Raita has more calories — about 75 kcal per 100 g compared with 65 kcal for Curd.

Aloo Raita has more protein — 4.2 g per 100 g against 3.7 g for Curd.

Curd is the lighter choice at 65 kcal per 100 g against 75 for Aloo Raita — about 13% fewer calories for the same weight on your plate. That does not make Aloo Raita a bad food; it means the portion has to be smaller to fit the same calorie budget.

Aloo Raita is the stronger protein source, with 4.2 g per 100 g against 3.7 g for Curd. To match that from Curd you would have to eat roughly 1.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Curd is more efficient per calorie (5.7 g of protein per 100 kcal against 5.6 g), so it is the better pick if you are also holding calories down.

Yes. Combining them gives roughly 141 kcal and 7.9 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Curd has the edge, mainly on calorie density. Per 100 g, Aloo Raita has 75 kcal and 4.2 g protein, while Curd has 65 kcal and 3.7 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Aloo Raita nutrition & serving sizes
Full Curd nutrition & serving sizes

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.