Tomato Onion Raita Calories & Nutrition

Tomato Onion Raita has 89 calories per 1 katori (59 kcal per 100 g)

Dairy
89 kcal

Tomato Onion Raita Calories by Serving Size

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

Serving Weight Calories Protein Carbs Fat
100 g 100 g 59 kcal 3.7 g 7.1 g 1.9 g
1 katori standard 150 g 89 kcal 5.6 g 10.6 g 2.8 g
1 bowl 200 g 118 kcal 7.5 g 14.1 g 3.7 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
Nutrition Facts — Tomato Onion Raita (per 1 katori)
Nutrient Per serving Per 100 g % DV*
Calories 89 kcal 59 kcal 4%
Protein 5.6 g 3.7 g 11%
Carbohydrates 10.6 g 7.1 g 4%
Fat 2.8 g 1.9 g 4%
Fiber 1.5 g 1 g 6%
Sugar 9 g 6 g 18%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 5.6 g · 25%
Carbs 10.6 g · 47%
Fat 2.8 g · 28%
Burn it off

Minutes of activity to burn 89 kcal (70 kg adult):

Brisk walking 19 min
Cycling 13 min
Running 9 min
Yoga 25 min

Is Tomato Onion Raita good for weight loss?

Yes — a good choice

Tomato Onion Raita carries roughly 59 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 Tomato Onion Raita good for muscle gain?

Mainly an energy food

Tomato Onion Raita provides about 3.7 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 6.3 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.

Frequently asked questions about Tomato Onion Raita

1 katori (150 g) contains approximately 89 calories, along with 5.6 g protein, 10.6 g carbohydrates and 2.8 g fat.

100 g of Tomato Onion Raita contains about 59 calories, 3.7 g protein, 7.1 g carbs and 1.9 g fat.

Yes — a good choice. Tomato Onion Raita carries roughly 59 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.

Tomato Onion Raita contains about 3.7 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.

Tomato Onion Raita provides roughly 7.1 g of carbohydrates and 6 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.

For a 70 kg adult, burning the roughly 89 calories in 1 katori tomato onion raita takes brisk walking for about 19 minutes, or cycling for about 13 minutes, or running for about 10 minutes, or yoga for about 25 minutes.

Compare Tomato Onion Raita with other foods

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

Similar foods in Dairy

Curd (Yogurt)

98 kcal

Paneer

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Milk

150 kcal

Cucumber Raita

89 kcal

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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: 28 August 2026

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