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Curd preparation
Whisk the curd, add salt and black pepper and mix well until the mixture is smooth and creamy.
Kobhichi raita
Kobhichi raita has 45.4 calories per serving (1 Small Cup) — that's 36 calories per 100g. It provides 2.6g protein, 4.2g carbs, and 2g fat. With a low glycemic index (GI: 49), this recipe is suitable for diabetes management, heart health. The probiotic content supports gut health.
Track the exact calories and macros of Kobhichi raita in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories45.4 kcal
- Carbs4.2 g (16.8 kcal)
- Protein2.6 g (10.6 kcal)
- Fats2.0 g (18.0 kcal)
Nutrition Label
Kobhichi raita
- Serving Size1 Small Cup (100 g)
- Calories45.4 kcal
- Carbs4.2 g
- Fiber1.2 g
- Sugar0.4 g
- Protein2.6 g
- Fat2.0 g
- Saturated fat1.3 g
- Mono unsaturated fat0.5 g
- Poly unsaturated fat0.1 g
- Cholesterol7.7 mg
- Sodium189.4 mg
Nutrition per 100g
- Calories36.0 kcal
- Carbs3.3 g
- Fiber1.0 g
- Sugar0.3 g
- Protein2.1 g
- Fat1.6 g
- Cholesterol6.1 mg
- Sodium150.4 mg
1 serving = 126g
Cooking time: 5 minutes
Serves: 2 persons
Ingredients
Green cabbage
100 Grams
Salt
1 Grams
Curd
150 Grams
Black pepper powder
1 Grams
Instructions
1
2
Getting veggies ready
Wash the cabbage and then chop it finely.
3
Mixing
Mix the shredded cabbage and curd mixture.
4
Serving
Now fill the serving bowls with chilled raita and serve.
Glycemic Index
49 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Kobhichi raita | Kele Ka Raita | Kelyachi raita | Kolar doi |
|---|---|---|---|---|
| Calories | 45.4 kcal | 84.9 kcal | 84.9 kcal | 84.9 kcal |
| Carbs | 4.2 g | 14.8 g | 14.8 g | 14.8 g |
| Protein | 2.6 g | 2.4 g | 2.4 g | 2.4 g |
| Fat | 2 g | 1.8 g | 1.8 g | 1.8 g |
| Fiber | 1.2 g | 1.3 g | 1.3 g | 1.3 g |
| Sugar | 0.4 g | 7.4 g | 7.4 g | 7.4 g |
| Sodium | 189.4 mg | 218 mg | 218 mg | 218 mg |
| Cholesterol | 7.7 mg | 6.4 mg | 6.4 mg | 6.4 mg |
Health Goals Suitability
Weight Loss
At 45.4 kcal per serving, this can fit into a weight loss diet with mindful portion control.
Diabetes
With a low glycemic index of 49, this recipe supports stable blood sugar levels.
Muscle Gain
Low protein content (2.6g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Low cholesterol (7.7mg) and low saturated fat (1.3g) make this heart-friendly. Low sodium content is ideal for blood pressure management.
PCOS
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Thyroid
Contains cruciferous vegetables which are goitrogenic when raw. However, cooking significantly reduces goitrogen activity. If you have hypothyroidism, ensure these are well-cooked and maintain a gap of 30-60 minutes from thyroid medication.
Portion Guidance
Weight Loss
1 Small Cup (~126g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~126g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~126g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~126g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Meal prep friendly
Kobhichi raita stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (90.8-136.1 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Kobhichi raita contains 45.4 kcal (2.6g protein, 4.2g carbs, 2g fat). That's 36 kcal per 100g. You can track exact portions in the Hint app.
At 45.4 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 49, this recipe supports stable blood sugar levels. The glycemic index is 49 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Kobhichi raita has 2.6g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Kobhichi raita is light enough for dinner at 45.4 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Kobhichi raita is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Probiotic-rich fermented foods support gut microbiome diversity and digestive health
Hill C et al. (2014). The International Scientific Association for Probiotics and Prebiotics consensus statement. Nature Reviews Gastroenterology & Hepatology.
DOI: 10.1038/nrgastro.2014.66Cruciferous vegetables may interfere with thyroid function when consumed raw in large amounts, but cooking largely deactivates goitrogens
Felker P et al. (2016). Concentrations of thiocyanate and goitrin in human plasma after ingestion of cooked cruciferous vegetables. Nutrition Reviews.
DOI: 10.1093/nutrit/nuw028Adequate calcium intake is essential for bone health and preventing osteoporosis
Weaver CM et al. (2016). Calcium plus vitamin D supplementation and risk of fractures. Osteoporosis International.
DOI: 10.1007/s00198-015-3386-5
