Cucumber Raita vs Sprouts Raita

Per 100 g, Cucumber Raita has 59 kcal and 4.1 g protein, while Sprouts Raita has 61 kcal and 4.6 g protein.

Cucumber Raita

59
kcal per 100 g
4.1 g protein

Sprouts Raita

61
kcal per 100 g
4.6 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 Sprouts Raita Difference
Calories Fewer calories for the same weight 59 kcal 61 kcal about the same
Protein More protein helps with fullness and muscle 4.1 g 4.6 g better 11%
Carbs Lower carbs suits low-carb and diabetic diets 6.3 g 6.1 g about the same
Fat Lower fat means lower calorie density 2.1 g 2.2 g about the same
Fiber More fibre improves fullness and digestion 0.9 g better 0.1 g 89%
Sugar Less sugar means a gentler blood-sugar response 5.2 g better 5.6 g 7%
"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 Sprouts Raita land within a few percent of each other on calories (59 vs 61 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?

Sprouts Raita

Sprouts Raita is the stronger protein source, with 4.6 g per 100 g against 4.1 g for Cucumber Raita. To match that from Cucumber Raita 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.

Cucumber Raita vs Sprouts Raita — common questions

Sprouts Raita has more calories — about 61 kcal per 100 g compared with 59 kcal for Cucumber Raita.

Sprouts Raita has more protein — 4.6 g per 100 g against 4.1 g for Cucumber Raita.

Cucumber Raita and Sprouts Raita land within a few percent of each other on calories (59 vs 61 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Cucumber Raita carries more fibre.

Sprouts Raita is the stronger protein source, with 4.6 g per 100 g against 4.1 g for Cucumber Raita. To match that from Cucumber Raita 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.

Yes. Combining them gives roughly 120 kcal and 8.7 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 Sprouts Raita has 61 kcal and 4.6 g protein.
Full Cucumber Raita nutrition & serving sizes
Full Sprouts 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.