Palak Raita vs Tomato Onion Raita

Per 100 g, Palak Raita has 53 kcal and 3.9 g protein, while Tomato Onion Raita has 59 kcal and 3.7 g protein.

Palak Raita

53
kcal per 100 g
3.9 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 Palak Raita Tomato Onion Raita Difference
Calories Fewer calories for the same weight 53 kcal better 59 kcal 11%
Protein More protein helps with fullness and muscle 3.9 g better 3.7 g 5%
Carbs Lower carbs suits low-carb and diabetic diets 5.1 g better 7.1 g 28%
Fat Lower fat means lower calorie density 1.9 g 1.9 g about the same
Fiber More fibre improves fullness and digestion 1.4 g better 1 g 29%
Sugar Less sugar means a gentler blood-sugar response 4 g better 6 g 33%
"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 Tomato Onion Raita — about 11% fewer calories for the same weight on your plate. That does not make Tomato 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?

Palak Raita

Palak Raita is the stronger protein source, with 3.9 g per 100 g against 3.7 g for Tomato Onion Raita. To match that from Tomato Onion 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.

Palak Raita vs Tomato Onion Raita — common questions

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

Palak Raita has more protein — 3.9 g per 100 g against 3.7 g for Tomato Onion Raita.

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

Palak Raita is the stronger protein source, with 3.9 g per 100 g against 3.7 g for Tomato Onion Raita. To match that from Tomato Onion 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 112 kcal and 7.6 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 Palak Raita has the edge, mainly on calorie density. Per 100 g, Palak Raita has 53 kcal and 3.9 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 Palak Raita nutrition & serving sizes
Full Tomato Onion Raita nutrition & serving sizes

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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.