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Curd preparation
Whisk the curd, add salt and roasted jeera powder(Dry roast jeera for 2mins then powder it) and mix well.
Vellarikkai Maatrum El Vidhai Raita
Vellarikkai Maatrum El Vidhai Raita has 86.5 calories per serving (1 Small Cup) — that's 74.6 calories per 100g. It provides 3.9g protein, 5.6g carbs, and 5.4g fat. With a low glycemic index (GI: 50), this recipe is suitable for weight loss, diabetes management, heart health and more. The 2.1g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger. The probiotic content supports gut health.
Track the exact calories and macros of Vellarikkai Maatrum El Vidhai Raita in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories86.5 kcal
- Carbs5.6 g (22.4 kcal)
- Protein3.9 g (15.4 kcal)
- Fats5.4 g (48.7 kcal)
Nutrition Label
Vellarikkai Maatrum El Vidhai Raita
- Serving Size1 Small Cup (100 g)
- Calories86.5 kcal
- Carbs5.6 g
- Fiber2.1 g
- Sugar0.1 g
- Protein3.9 g
- Fat5.4 g
- Saturated fat1.8 g
- Mono unsaturated fat1.8 g
- Poly unsaturated fat1.5 g
- Cholesterol8.4 mg
- Sodium205.6 mg
Nutrition per 100g
- Calories74.6 kcal
- Carbs4.8 g
- Fiber1.8 g
- Sugar0.1 g
- Protein3.3 g
- Fat4.7 g
- Cholesterol7.2 mg
- Sodium177.2 mg
1 serving = 116g
Cooking time: 15 minutes
Serves: 2 persons
Ingredients
Sesame seeds
1 Table Spoon
Cucumber, green, short
50 Grams
Coriander leaves
15 Grams
Salt
1 Grams
Curd
150 Grams
Cumin powder
2 Grams
Instructions
1
2
Roasting
Roast the sesame seeds and keep them aside. Peel and chop the cucumber, coriander leaves.
3
Mixing
Mix the veggies, seeds and curd mixture.
4
Serving
Chill the raita until serving time.
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 | Vellarikkai Maatrum El Vidhai Raita | Beet kakdi tomato raita | Beet Shosha Tomato Rayta | Beetroot cucumber tomato raita |
|---|---|---|---|---|
| Calories | 86.5 kcal | 43.5 kcal | 43.5 kcal | 43.5 kcal |
| Carbs | 5.6 g | 4.4 g | 4.4 g | 4.4 g |
| Protein | 3.9 g | 2.4 g | 2.4 g | 2.4 g |
| Fat | 5.4 g | 1.8 g | 1.8 g | 1.8 g |
| Fiber | 2.1 g | 1.5 g | 1.5 g | 1.5 g |
| Sugar | 0.1 g | 1 g | 1 g | 1 g |
| Sodium | 205.6 mg | 287.4 mg | 287.4 mg | 287.4 mg |
| Cholesterol | 8.4 mg | 6.2 mg | 6.2 mg | 6.2 mg |
Health Goals Suitability
Weight Loss
At just 86.5 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 2.1g fiber further slows glucose absorption.
Muscle Gain
Low protein content (3.9g 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 (8.4mg) and low saturated fat (1.8g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (50) with 2.1g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
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 (~116g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~116g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~116g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~116g) 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
Vellarikkai Maatrum El Vidhai 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 (173.1-259.6 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Vellarikkai Maatrum El Vidhai Raita contains 86.5 kcal (3.9g protein, 5.6g carbs, 5.4g fat). That's 74.6 kcal per 100g. You can track exact portions in the Hint app.
At just 86.5 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 2.1g 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.
Vellarikkai Maatrum El Vidhai Raita has 3.9g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Vellarikkai Maatrum El Vidhai Raita is light enough for dinner at 86.5 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Vellarikkai Maatrum El Vidhai 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 2.1g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
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/138.3.439Curcumin 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/foods6100092
