Palak Raita Calories & Nutrition (पालक रायता)

Palak Raita has 79 calories per 1 katori (53 kcal per 100 g)

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

Palak Raita Calories by Serving Size

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

Serving Weight Calories Protein Carbs Fat
100 g 100 g 53 kcal 3.9 g 5.1 g 1.9 g
1 katori standard 150 g 79 kcal 5.9 g 7.6 g 2.8 g
1 bowl 200 g 105 kcal 7.9 g 10.1 g 3.7 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Palak Raita to your thali See the total calories of your whole meal.
Nutrition Facts — Palak Raita (per 1 katori)
Nutrient Per serving Per 100 g % DV*
Calories 79 kcal 53 kcal 4%
Protein 5.9 g 3.9 g 12%
Carbohydrates 7.6 g 5.1 g 3%
Fat 2.8 g 1.9 g 4%
Fiber 2.1 g 1.4 g 8%
Sugar 6 g 4 g 12%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 5.9 g · 30%
Carbs 7.6 g · 38%
Fat 2.8 g · 32%
Burn it off

Minutes of activity to burn 79 kcal (70 kg adult):

Brisk walking 17 min
Cycling 11 min
Running 8 min
Yoga 23 min

Is Palak Raita good for weight loss?

Yes — a good choice

Palak Raita carries roughly 53 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 Palak Raita good for muscle gain?

Mainly an energy food

Palak Raita provides about 3.9 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 7.4 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 Palak Raita

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

About Palak Raita

Blanched spinach folded into curd with cumin and salt.

Frequently asked questions about Palak Raita

1 katori palak raita (150 g) contains approximately 79 calories, along with 5.9 g protein, 7.6 g carbohydrates and 2.8 g fat.

1 katori palak raita (150 g) mein lagbhag 79 calorie aur 5.9 g protein hota hai. Isme 7.6 g carbs aur 2.8 g fat bhi hota hai.

1 कटोरी पालक रायता (150 ग्राम) में लगभग 79 कैलोरी और 5.9 ग्राम प्रोटीन होता है। इसमें 7.6 ग्राम कार्बोहाइड्रेट और 2.8 ग्राम फैट भी होता है।

100 g of Palak Raita contains about 53 calories, 3.9 g protein, 5.1 g carbs and 1.9 g fat.

Yes — a good choice. Palak Raita carries roughly 53 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.

Palak Raita contains about 3.9 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.

Palak Raita provides roughly 5.1 g of carbohydrates and 4 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.

Palak Raita is best eaten at lunch.

For a 70 kg adult, burning the roughly 79 calories in 1 katori palak raita takes brisk walking for about 17 minutes, or cycling for about 11 minutes, or running for about 8 minutes, or yoga for about 23 minutes.

Compare Palak Raita with other foods

Palak Raita vs Curd Palak Raita vs Paneer Palak Raita vs Cucumber Raita Palak Raita vs Milk Palak 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.