Curd vs Tomato Onion Raita

Per 100 g, Curd has 65 kcal and 3.7 g protein, while Tomato Onion Raita has 59 kcal and 3.7 g protein.

Curd

65
kcal per 100 g
3.7 g protein

Tomato Onion Raita

59
kcal per 100 g
3.7 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 Tomato Onion Raita Difference
Calories Fewer calories for the same weight 65 kcal 59 kcal better 10%
Protein More protein helps with fullness and muscle 3.7 g 3.7 g about the same
Carbs Lower carbs suits low-carb and diabetic diets 4.7 g better 7.1 g 34%
Fat Lower fat means lower calorie density 3.3 g 1.9 g better 42%
Fiber More fibre improves fullness and digestion 0 g 1 g better 100%
Sugar Less sugar means a gentler blood-sugar response 4.7 g better 6 g 22%
"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?

Tomato Onion Raita

Tomato Onion Raita is the lighter choice at 59 kcal per 100 g against 65 for Curd — about 10% fewer calories for the same weight on your plate. That does not make Curd a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Tomato Onion Raita

Both carry a similar amount of protein (3.7 g and 3.7 g per 100 g), so Tomato Onion Raita takes it on the calorie cost — 6.3 g of protein per 100 kcal against 5.7 g. You get the same protein for less of your daily budget.

Curd vs Tomato Onion Raita — common questions

Curd has more calories — about 65 kcal per 100 g compared with 59 kcal for Tomato Onion Raita.

They are close. Curd has 3.7 g and Tomato Onion Raita has 3.7 g of protein per 100 g.

Tomato Onion Raita is the lighter choice at 59 kcal per 100 g against 65 for Curd — about 10% fewer calories for the same weight on your plate. That does not make Curd a bad food; it means the portion has to be smaller to fit the same calorie budget.

Both carry a similar amount of protein (3.7 g and 3.7 g per 100 g), so Tomato Onion Raita takes it on the calorie cost — 6.3 g of protein per 100 kcal against 5.7 g. You get the same protein for less of your daily budget.

Yes. Combining them gives roughly 124 kcal and 7.4 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 Tomato Onion Raita has the edge, mainly on calorie density. Per 100 g, Curd has 65 kcal and 3.7 g protein, while Tomato Onion Raita has 59 kcal and 3.7 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 Tomato Onion 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.