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Cutting
Rinse the bhindi/okra in water and wipe the bhindi off, else it will be sticky while chopping. Chop it into thin slices and keep them aside.
Lady finger raita
Lady finger raita has 80.4 calories per serving (1 Small Cup) — that's 64.5 calories per 100g. It provides 3.3g protein, 5g carbs, and 5.2g fat. With a medium glycemic index (GI: 61), this recipe is suitable for heart health. It contains anti-inflammatory ingredients like turmeric and ginger. The probiotic content supports gut health.
Track the exact calories and macros of Lady finger raita in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories80.4 kcal
- Carbs5.0 g (20.1 kcal)
- Protein3.3 g (13.1 kcal)
- Fats5.2 g (47.2 kcal)
Nutrition Label
Lady finger raita
- Serving Size1 Small Cup (100 g)
- Calories80.4 kcal
- Carbs5.0 g
- Fiber1.9 g
- Sugar0.2 g
- Protein3.3 g
- Fat5.2 g
- Saturated fat2.0 g
- Mono unsaturated fat1.8 g
- Poly unsaturated fat1.1 g
- Cholesterol8.7 mg
- Sodium296.7 mg
Nutrition per 100g
- Calories64.5 kcal
- Carbs4.0 g
- Fiber1.5 g
- Sugar0.2 g
- Protein2.6 g
- Fat4.2 g
- Cholesterol7.0 mg
- Sodium238.0 mg
1 serving = 124.7g
Cooking time: 5 minutes
Serves: 3 persons
Ingredients
Ladies finger
100 Grams
Asafoetida
1 Grams
Chillies red
5 Grams
Cumin seeds
0.5 Tea Spoon
Mustard seeds
1 Grams
Rice bran oil
2 Tea Spoon
Salt
0.5 Tea Spoon
Curd
250 Grams
Red chilli powder
2 Grams
Instructions
1
2
Frying
Heat oil in a pan and fry till they turn crispy and golden brown, stir occasionally so as to uniformly fry. Drain the fried bhindi on tissue paper.
3
Curd preparation
Now whisk the curd, add red chilli powder and salt.
4
Tempering
Heat oil, add in mustard seeds, hing, cumin seeds and red chilli. Fry till they splutter. Pour the tempering over whisked curd. Add in fried okras over the raita.
5
Serving
Serve bhindi raita immediately with plain rice or with dal -rice, veg pulao, bisi bele bath.
Glycemic Index
61 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
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 | Lady finger raita | Moong dal chatni | Moong dal chutney | Muga dalera chatani |
|---|---|---|---|---|
| Calories | 80.4 kcal | 33.8 kcal | 33.8 kcal | 33.8 kcal |
| Carbs | 5 g | 4.3 g | 4.3 g | 4.3 g |
| Protein | 3.3 g | 1.9 g | 1.9 g | 1.9 g |
| Fat | 5.2 g | 1 g | 1 g | 1 g |
| Fiber | 1.9 g | 1.2 g | 1.2 g | 1.2 g |
| Sugar | 0.2 g | 0.2 g | 0.2 g | 0.2 g |
| Sodium | 296.7 mg | 54.5 mg | 54.5 mg | 54.5 mg |
| Cholesterol | 8.7 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 80.4 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
Diabetes
Moderate glycemic index (GI: 61). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (3.3g 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 (8.7mg) and low saturated fat (2g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (61) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~124.7g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~124.7g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~124.7g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~124.7g) 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.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Lady finger 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 (160.9-241.3 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Frequently Asked Questions
One serving of Lady finger raita contains 80.4 kcal (3.3g protein, 5g carbs, 5.2g fat). That's 64.5 kcal per 100g. You can track exact portions in the Hint app.
At 80.4 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 61). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 61 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Lady finger raita has 3.3g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Lady finger raita is light enough for dinner at 80.4 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Lady finger 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.
Moderate-to-high GI (61) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Scientific References
Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Probiotic-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.2014.66Dietary iron from diverse food sources helps prevent iron deficiency anemia
WHO (2001). Iron deficiency anaemia: assessment, prevention, and control. World Health Organization.
DOI: WHO/NHD/01.3Adequate 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
