Cucumber Raita vs Milk

Per 100 g, Cucumber Raita has 59 kcal and 4.1 g protein, while Milk has 60 kcal and 3.2 g protein.

Cucumber Raita

59
kcal per 100 g
4.1 g protein

Milk

60
kcal per 100 g
3.2 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 Cucumber Raita Milk Difference
Calories Fewer calories for the same weight 59 kcal 60 kcal about the same
Protein More protein helps with fullness and muscle 4.1 g better 3.2 g 22%
Carbs Lower carbs suits low-carb and diabetic diets 6.3 g 4.8 g better 24%
Fat Lower fat means lower calorie density 2.1 g better 3.2 g 34%
Fiber More fibre improves fullness and digestion 0.9 g better 0 g 100%
Sugar Less sugar means a gentler blood-sugar response 5.2 g 4.8 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?

Too close to call

Cucumber Raita and Milk land within a few percent of each other on calories (59 vs 60 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Cucumber Raita carries more fibre.

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 Milk. To match that from 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.

Cucumber Raita vs Milk — common questions

Milk has more calories — about 60 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 Milk.

Cucumber Raita and Milk land within a few percent of each other on calories (59 vs 60 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Cucumber Raita carries more fibre.

Cucumber Raita is the stronger protein source, with 4.1 g per 100 g against 3.2 g for Milk. To match that from 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 119 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.

Neither is clearly healthier — the two are close on calories, and the better choice depends on what else you are eating that day. Per 100 g, Cucumber Raita has 59 kcal and 4.1 g protein, while Milk has 60 kcal and 3.2 g protein.
Full Cucumber Raita nutrition & serving sizes
Full Milk nutrition & serving sizes

Other comparisons

Cucumber Raita vs Curd Cucumber Raita vs Paneer Cucumber Raita vs Tomato Onion 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.