Cucumber Raita vs Palak Raita

Per 100 g, Cucumber Raita has 59 kcal and 4.1 g protein, while Palak Raita has 53 kcal and 3.9 g protein.

Cucumber Raita

59
kcal per 100 g
4.1 g protein

Palak Raita

53
kcal per 100 g
3.9 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 Palak Raita Difference
Calories Fewer calories for the same weight 59 kcal 53 kcal better 11%
Protein More protein helps with fullness and muscle 4.1 g 3.9 g about the same
Carbs Lower carbs suits low-carb and diabetic diets 6.3 g 5.1 g better 19%
Fat Lower fat means lower calorie density 2.1 g 1.9 g better 10%
Fiber More fibre improves fullness and digestion 0.9 g 1.4 g better 36%
Sugar Less sugar means a gentler blood-sugar response 5.2 g 4 g better 23%
"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?

Palak Raita

Palak Raita is the lighter choice at 53 kcal per 100 g against 59 for Cucumber Raita — about 11% fewer calories for the same weight on your plate. That does not make Cucumber Raita a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Palak Raita

Both carry a similar amount of protein (4.1 g and 3.9 g per 100 g), so Palak Raita takes it on the calorie cost — 7.4 g of protein per 100 kcal against 6.9 g. You get the same protein for less of your daily budget.

Cucumber Raita vs Palak Raita — common questions

Cucumber Raita has more calories — about 59 kcal per 100 g compared with 53 kcal for Palak Raita.

They are close. Cucumber Raita has 4.1 g and Palak Raita has 3.9 g of protein per 100 g.

Palak Raita is the lighter choice at 53 kcal per 100 g against 59 for Cucumber Raita — about 11% fewer calories for the same weight on your plate. That does not make Cucumber Raita a bad food; it means the portion has to be smaller to fit the same calorie budget.

Both carry a similar amount of protein (4.1 g and 3.9 g per 100 g), so Palak Raita takes it on the calorie cost — 7.4 g of protein per 100 kcal against 6.9 g. You get the same protein for less of your daily budget.

Yes. Combining them gives roughly 112 kcal and 8 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 Palak Raita has the edge, mainly on calorie density. Per 100 g, Cucumber Raita has 59 kcal and 4.1 g protein, while Palak Raita has 53 kcal and 3.9 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Cucumber Raita nutrition & serving sizes
Full Palak Raita nutrition & serving sizes

Other comparisons

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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.