Cow Milk vs Cucumber Raita

Per 100 g, Cow Milk has 73 kcal and 3.2 g protein, while Cucumber Raita has 59 kcal and 4.1 g protein.

Cow Milk

73
kcal per 100 ml
3.2 g protein

Cucumber Raita

59
kcal per 100 ml
4.1 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 Cow Milk Cucumber Raita Difference
Calories Fewer calories for the same weight 73 kcal 59 kcal better 19%
Protein More protein helps with fullness and muscle 3.2 g 4.1 g better 22%
Carbs Lower carbs suits low-carb and diabetic diets 5 g better 6.3 g 21%
Fat Lower fat means lower calorie density 4.5 g 2.1 g better 53%
Fiber More fibre improves fullness and digestion 0 g 0.9 g better 100%
Sugar Less sugar means a gentler blood-sugar response 4.9 g better 5.2 g 6%
"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?

Cucumber Raita

Cucumber Raita is the lighter choice at 59 kcal per 100 g against 73 for Cow Milk — about 19% fewer calories for the same weight on your plate. That does not make Cow Milk a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Cucumber Raita

Cucumber Raita is the stronger protein source, with 4.1 g per 100 g against 3.2 g for Cow Milk. To match that from Cow Milk you would have to eat roughly 1.3 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Cow Milk vs Cucumber Raita — common questions

Cow Milk has more calories — about 73 kcal per 100 g compared with 59 kcal for Cucumber Raita.

Cucumber Raita has more protein — 4.1 g per 100 g against 3.2 g for Cow Milk.

Cucumber Raita is the lighter choice at 59 kcal per 100 g against 73 for Cow Milk — about 19% fewer calories for the same weight on your plate. That does not make Cow Milk a bad food; it means the portion has to be smaller to fit the same calorie budget.

Cucumber Raita is the stronger protein source, with 4.1 g per 100 g against 3.2 g for Cow Milk. To match that from Cow Milk you would have to eat roughly 1.3 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 132 kcal and 7.3 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 Cucumber Raita has the edge, mainly on calorie density. Per 100 g, Cow Milk has 73 kcal and 3.2 g protein, while Cucumber Raita has 59 kcal and 4.1 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Cow Milk nutrition & serving sizes
Full Cucumber Raita nutrition & serving sizes

Other comparisons

Cow Milk vs Curd

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.