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Curd preparation
Whisk the curd, add salt and red chili powder and mix well until the mixture is smooth and creamy.
Onion raita
Onion raita has 54.6 calories per serving (1 Small Cup) — that's 52.9 calories per 100g. It provides 2.6g protein, 7.2g carbs, and 1.8g fat. With a low glycemic index (GI: 55), this recipe is suitable for diabetes management, heart health. It contains anti-inflammatory ingredients like turmeric and ginger. The probiotic content supports gut health.
Track the exact calories and macros of Onion raita in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories54.6 kcal
- Carbs7.2 g (28.6 kcal)
- Protein2.6 g (10.3 kcal)
- Fats1.8 g (15.8 kcal)
Nutrition Label
Onion raita
- Serving Size1 Small Cup (100 g)
- Calories54.6 kcal
- Carbs7.2 g
- Fiber1.5 g
- Sugar2.8 g
- Protein2.6 g
- Fat1.8 g
- Saturated fat1.1 g
- Mono unsaturated fat0.5 g
- Poly unsaturated fat0.1 g
- Cholesterol6.3 mg
- Sodium343.0 mg
Nutrition per 100g
- Calories52.9 kcal
- Carbs6.9 g
- Fiber1.5 g
- Sugar2.8 g
- Protein2.5 g
- Fat1.7 g
- Cholesterol6.1 mg
- Sodium331.9 mg
1 serving = 103.3g
Cooking time: 5 minutes
Serves: 3 persons
Ingredients
Coriander leaves
5 Grams
Onion big
150 Grams
Salt
2.5 Grams
Curd
150 Grams
Red chilli powder
2.5 Grams
Instructions
1
2
Getting veggies ready
Peel the onions and dice them into small cubes. Chop the coriander. Keep aside.
3
Mixing
Mix the veggies and curd mixture.
4
Serving
Now fill the serving bowls with raita and serve.
Also Known As
Glycemic Index
55 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 | Onion raita | Aloo onion stir fry | Aloo peyaj bhaji | Aloo ullipayalu vepudu |
|---|---|---|---|---|
| Calories | 54.6 kcal | 124 kcal | 124 kcal | 124 kcal |
| Carbs | 7.2 g | 12 g | 12 g | 12 g |
| Protein | 2.6 g | 1.6 g | 1.6 g | 1.6 g |
| Fat | 1.8 g | 7.8 g | 7.8 g | 7.8 g |
| Fiber | 1.5 g | 2.1 g | 2.1 g | 2.1 g |
| Sugar | 2.8 g | 1.7 g | 1.7 g | 1.7 g |
| Sodium | 343 mg | 251.2 mg | 251.2 mg | 251.2 mg |
| Cholesterol | 6.3 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 54.6 kcal per serving, this can fit into a weight loss diet with mindful portion control.
Diabetes
With a low glycemic index of 55, 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 (6.3mg) and low saturated fat (1.1g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health.
PCOS
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
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 (~103.3g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~103.3g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~103.3g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~103.3g) 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.
Meal prep friendly
Onion 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 (109.3-163.9 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Onion raita contains 54.6 kcal (2.6g protein, 7.2g carbs, 1.8g fat). That's 52.9 kcal per 100g. You can track exact portions in the Hint app.
At 54.6 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 55, this recipe supports stable blood sugar levels. The glycemic index is 55 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Onion raita has 2.6g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Onion raita is light enough for dinner at 54.6 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Onion 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.26.8.2261Curcumin 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.2014.66Adequate 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
