Looking for a Personalized Diet Plan?
Boiling
Place a deep pan on high flame, add water, and yam in it. Boil the yam for 12-15 minutes. Turn off the heat and let it cool. Peel the yam and mash it. Keep it aside in a bowl.
Kondo raita
Kondo raita has 66.6 calories per serving (1 Small Cup) — that's 65.8 calories per 100g. It provides 3.2g protein, 8.5g carbs, and 2.2g fat. With a low glycemic index (GI: 50), this recipe is suitable for weight loss, diabetes management, PCOS. The 2.3g of dietary fiber per serving adds to its nutritional value. The probiotic content supports gut health.
Track the exact calories and macros of Kondo raita in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories66.6 kcal
- Carbs8.5 g (34.1 kcal)
- Protein3.2 g (12.9 kcal)
- Fats2.2 g (19.7 kcal)
Nutrition Label
Kondo raita
- Serving Size1 Small Cup (100 g)
- Calories66.6 kcal
- Carbs8.5 g
- Fiber2.3 g
- Sugar0.3 g
- Protein3.2 g
- Fat2.2 g
- Saturated fat1.3 g
- Mono unsaturated fat0.6 g
- Poly unsaturated fat0.1 g
- Cholesterol8.0 mg
- Sodium520.1 mg
Nutrition per 100g
- Calories65.8 kcal
- Carbs8.4 g
- Fiber2.3 g
- Sugar0.3 g
- Protein3.2 g
- Fat2.2 g
- Cholesterol7.9 mg
- Sodium513.6 mg
1 serving = 101.3g
Cooking time: 10 minutes
Serves: 2 persons
Ingredients
Yam ordinary
50 Grams
Chillies green - all varieties
10 Grams
Coriander leaves
10 Grams
Salt
0.5 Tea Spoon
Curd
125 Grams
Black pepper powder
1 Tea Spoon
Instructions
1
2
Preparation
Crush the peppercorns and finely chop the green chilies. Keep them aside in separate bowls.
3
Curd preparation
Beat the curd in a large bowl till it gets smooth and no lumps remain.
4
Mixing
Add the mashed yam, peppercorns, green chilies, salt to the curd. Mix all the ingredients well.
5
Serving
Garnish with coriander leaves and serve chilled.
Also Known As
Glycemic Index
50 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 | Kondo raita | Cucumber raita | Kakdichi raita | Kheera raita |
|---|---|---|---|---|
| Calories | 66.6 kcal | 39.9 kcal | 39.9 kcal | 39.9 kcal |
| Carbs | 8.5 g | 3.9 g | 3.9 g | 3.9 g |
| Protein | 3.2 g | 2.2 g | 2.2 g | 2.2 g |
| Fat | 2.2 g | 1.7 g | 1.7 g | 1.7 g |
| Fiber | 2.3 g | 1.4 g | 1.4 g | 1.4 g |
| Sugar | 0.3 g | 0.1 g | 0.1 g | 0.1 g |
| Sodium | 520.1 mg | 343 mg | 343 mg | 343 mg |
| Cholesterol | 8 mg | 6.3 mg | 6.3 mg | 6.3 mg |
Health Goals Suitability
Weight Loss
At just 66.6 kcal per serving, this is an excellent choice for weight management.
Diabetes
With a low glycemic index of 50, this recipe supports stable blood sugar levels. The 2.3g fiber further slows glucose absorption.
Muscle Gain
Low protein content (3.2g 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
Watch your intake — sodium (520.1mg) is on the higher side. Cut back on salt — try lemon juice or herbs for flavor instead.
PCOS
Low GI (50) with 2.3g fiber supports insulin sensitivity — key for PCOS management.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~101.3g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~101.3g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~101.3g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~101.3g) 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.
Reduce sodium
Cut salt by half and boost flavor with lemon juice, fresh herbs, or amchur (dry mango powder) instead.
Meal prep friendly
Kondo raita stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
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 (133.3-199.9 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Kondo raita contains 66.6 kcal (3.2g protein, 8.5g carbs, 2.2g fat). That's 65.8 kcal per 100g. You can track exact portions in the Hint app.
At just 66.6 kcal per serving, this is an excellent choice for weight management. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 50, this recipe supports stable blood sugar levels. The 2.3g fiber further slows glucose absorption. The glycemic index is 50 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Kondo raita has 3.2g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Kondo raita is light enough for dinner at 66.6 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Kondo 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.
Low GI (50) with 2.3g fiber supports insulin sensitivity — key for PCOS management.
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.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Reducing sodium intake lowers blood pressure and cardiovascular risk
WHO (2012). Guideline: Sodium intake for adults and children. World Health Organization.
DOI: WHO/NMH/NHD/13.2
