Milk vs Tomato Onion Raita

Per 100 g, Milk has 60 kcal and 3.2 g protein, while Tomato Onion Raita has 59 kcal and 3.7 g protein.

Milk

60
kcal per 100 ml
3.2 g protein

Tomato Onion Raita

59
kcal per 100 ml
3.7 g protein

Nutrition compared, per 100 ml

Both foods are shown per 100 ml 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 Milk Tomato Onion Raita Difference
Calories Fewer calories for the same weight 60 kcal 59 kcal about the same
Protein More protein helps with fullness and muscle 3.2 g 3.7 g better 14%
Carbs Lower carbs suits low-carb and diabetic diets 4.8 g better 7.1 g 32%
Fat Lower fat means lower calorie density 3.2 g 1.9 g better 41%
Fiber More fibre improves fullness and digestion 0 g 1 g better 100%
Sugar Less sugar means a gentler blood-sugar response 4.8 g better 6 g 20%
"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

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

Which is better for muscle gain?

Tomato Onion Raita

Tomato Onion Raita is the stronger protein source, with 3.7 g per 100 g against 3.2 g for Milk. To match that from Milk you would have to eat roughly 1.2 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Milk vs Tomato Onion Raita — common questions

Milk has more calories — about 60 kcal per 100 g compared with 59 kcal for Tomato Onion Raita.

Tomato Onion Raita has more protein — 3.7 g per 100 g against 3.2 g for Milk.

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

Tomato Onion Raita is the stronger protein source, with 3.7 g per 100 g against 3.2 g for Milk. To match that from Milk you would have to eat roughly 1.2 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 6.9 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, Milk has 60 kcal and 3.2 g protein, while Tomato Onion Raita has 59 kcal and 3.7 g protein.
Full Milk nutrition & serving sizes
Full Tomato Onion Raita nutrition & serving sizes

Other comparisons

Milk vs Curd Milk vs Paneer Milk vs Cucumber 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.