Anar Raita Calories & Nutrition (अनार रायता)

Anar Raita has 109 calories per 1 katori (73 kcal per 100 g)

Dairy Health Rating: 9/10 Best time: Lunch
109 kcal

Anar Raita Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Anar Raita broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
100 g 100 g 73 kcal 4.1 g 7.1 g 3.3 g
1 katori standard 150 g 109 kcal 6.1 g 10.7 g 4.9 g
1 bowl 200 g 145 kcal 8.1 g 14.3 g 6.5 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Anar Raita to your thali See the total calories of your whole meal.
Nutrition Facts — Anar Raita (per 1 katori)
Nutrient Per serving Per 100 g % DV*
Calories 109 kcal 73 kcal 5%
Protein 6.1 g 4.1 g 12%
Carbohydrates 10.7 g 7.1 g 4%
Fat 4.9 g 3.3 g 8%
Fiber 0.9 g 0.6 g 4%
Sugar 10.5 g 7 g 21%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 6.1 g · 22%
Carbs 10.7 g · 38%
Fat 4.9 g · 40%
Burn it off

Minutes of activity to burn 109 kcal (70 kg adult):

Brisk walking 23 min
Cycling 16 min
Running 12 min
Yoga 31 min

Is Anar Raita good for weight loss?

Yes — a good choice

Anar Raita carries roughly 73 kcal per 100 g, which is low for an everyday Indian food. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Is Anar Raita good for muscle gain?

Mainly an energy food

Anar Raita provides about 4.1 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 5.6 g of protein per 100 kcal, so it is a reasonable way to hit a protein target. Pair it with a dedicated protein source — dal, curd, paneer, eggs, soya or chicken — rather than relying on it for muscle growth.

Health tips for eating Anar Raita

Choose toned or low-fat versions if you are watching calories. A good source of calcium and protein.

About Anar Raita

Curd mixed with pomegranate arils and roasted cumin.

Frequently asked questions about Anar Raita

1 katori anar raita (150 g) contains approximately 109 calories, along with 6.1 g protein, 10.7 g carbohydrates and 4.9 g fat.

1 katori anar raita (150 g) mein lagbhag 109 calorie aur 6.1 g protein hota hai. Isme 10.7 g carbs aur 4.9 g fat bhi hota hai.

1 कटोरी अनार रायता (150 ग्राम) में लगभग 109 कैलोरी और 6.1 ग्राम प्रोटीन होता है। इसमें 10.7 ग्राम कार्बोहाइड्रेट और 4.9 ग्राम फैट भी होता है।

100 g of Anar Raita contains about 73 calories, 4.1 g protein, 7.1 g carbs and 3.3 g fat.

Yes — a good choice. Anar Raita carries roughly 73 kcal per 100 g, which is low for an everyday Indian food. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Anar Raita contains about 4.1 g of protein per 100 g, which is considered low for Indian foods. Pair it with dal, curd, paneer or eggs to lift the protein content of the meal.

Anar Raita provides roughly 7.1 g of carbohydrates and 7 g of sugar per 100 g. That is a moderate carbohydrate load for a typical serving. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Anar Raita is best eaten at lunch.

For a 70 kg adult, burning the roughly 109 calories in 1 katori anar raita takes brisk walking for about 23 minutes, or cycling for about 16 minutes, or running for about 12 minutes, or yoga for about 31 minutes.

Compare Anar Raita with other foods

Anar Raita vs Curd Anar Raita vs Paneer Anar Raita vs Cucumber Raita Anar Raita vs Milk Anar Raita vs Tomato Onion Raita

Similar foods in Dairy

Curd (Yogurt)

98 kcal

Paneer

265 kcal

Cucumber Raita

89 kcal

Milk

150 kcal

Tomato Onion Raita

89 kcal

Aloo Raita

113 kcal

Trending Indian foods

Chai (Tea)

75 kcal

Biryani

350 kcal

Curd (Yogurt)

98 kcal

Chana Masala

180 kcal

Rajma

165 kcal

Dal

120 kcal

Palak Paneer

220 kcal

Pav Bhaji

400 kcal

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 30 October 2026

This page is for general information only and is not medical advice. See our disclaimer.