Curd vs Onion Raita

Per 100 g, Curd has 65 kcal and 3.7 g protein, while Onion Raita has 71 kcal and 4.9 g protein.

Curd

65
kcal per 100 g
3.7 g protein

Onion Raita

71
kcal per 100 g
4.9 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 Curd Onion Raita Difference
Calories Fewer calories for the same weight 65 kcal better 71 kcal 8%
Protein More protein helps with fullness and muscle 3.7 g 4.9 g better 25%
Carbs Lower carbs suits low-carb and diabetic diets 4.7 g better 7.9 g 41%
Fat Lower fat means lower calorie density 3.3 g 2.4 g better 27%
Fiber More fibre improves fullness and digestion 0 g 0.7 g better 100%
Sugar Less sugar means a gentler blood-sugar response 4.7 g better 7.1 g 34%
"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?

Curd

Curd is the lighter choice at 65 kcal per 100 g against 71 for Onion Raita — about 8% fewer calories for the same weight on your plate. That does not make 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?

Onion Raita

Onion Raita is the stronger protein source, with 4.9 g per 100 g against 3.7 g for Curd. To match that from Curd 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.

Curd vs Onion Raita — common questions

Onion Raita has more calories — about 71 kcal per 100 g compared with 65 kcal for Curd.

Onion Raita has more protein — 4.9 g per 100 g against 3.7 g for Curd.

Curd is the lighter choice at 65 kcal per 100 g against 71 for Onion Raita — about 8% fewer calories for the same weight on your plate. That does not make Onion Raita a bad food; it means the portion has to be smaller to fit the same calorie budget.

Onion Raita is the stronger protein source, with 4.9 g per 100 g against 3.7 g for Curd. To match that from Curd 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 137 kcal and 8.6 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 Curd has the edge, mainly on calorie density. Per 100 g, Curd has 65 kcal and 3.7 g protein, while Onion Raita has 71 kcal and 4.9 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Curd nutrition & serving sizes
Full Onion Raita nutrition & serving sizes

Other comparisons

Curd vs Paneer Curd vs Cucumber Raita Curd vs Milk Curd vs Tomato Onion Raita Curd vs Aloo Raita Curd vs Banana 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.