Chai vs Tomato Onion Raita

Per 100 g, Chai has 50 kcal and 1.7 g protein, while Tomato Onion Raita has 59 kcal and 3.7 g protein.

Chai

50
kcal per 100 ml
1.7 g protein

Tomato Onion Raita

59
kcal per 100 ml
3.7 g protein

Nutrition compared, per 100 ml

Both foods are shown per 100 ml 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 Chai Tomato Onion Raita Difference
Calories Fewer calories for the same weight 50 kcal better 59 kcal 15%
Protein More protein helps with fullness and muscle 1.7 g 3.7 g better 54%
Carbs Lower carbs suits low-carb and diabetic diets 6.7 g better 7.1 g 6%
Fat Lower fat means lower calorie density 1.7 g better 1.9 g 11%
Fiber More fibre improves fullness and digestion 0 g 1 g better 100%
Sugar Less sugar means a gentler blood-sugar response 5.3 g better 6 g 12%
"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?

Chai

Chai is the lighter choice at 50 kcal per 100 g against 59 for Tomato Onion Raita — about 15% fewer calories for the same weight on your plate. That does not make Tomato Onion Raita a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Tomato Onion Raita

Tomato Onion Raita is the stronger protein source, with 3.7 g per 100 g against 1.7 g for Chai. To match that from Chai you would have to eat roughly 2.2 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Chai vs Tomato Onion Raita — common questions

Tomato Onion Raita has more calories — about 59 kcal per 100 g compared with 50 kcal for Chai.

Tomato Onion Raita has more protein — 3.7 g per 100 g against 1.7 g for Chai.

Chai is the lighter choice at 50 kcal per 100 g against 59 for Tomato Onion Raita — about 15% fewer calories for the same weight on your plate. That does not make Tomato Onion Raita a bad food; it means the portion has to be smaller to fit the same calorie budget.

Tomato Onion Raita is the stronger protein source, with 3.7 g per 100 g against 1.7 g for Chai. To match that from Chai you would have to eat roughly 2.2 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 109 kcal and 5.4 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 Chai has the edge, mainly on calorie density. Per 100 g, Chai has 50 kcal and 1.7 g protein, while Tomato Onion Raita has 59 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 Chai nutrition & serving sizes
Full Tomato Onion Raita nutrition & serving sizes

Other comparisons

Chai vs Curd Chai vs Lassi Chai vs Paneer Chai vs Milk Chai vs Cucumber Raita

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.