17 Fit Food calories Dairy and eggs
Raita calories and nutrition facts
Raita: 57 kcal per 100 g, protein 4.4 g, fat 2.4 g, carbs 5.5 g. 1 tbsp (20 g): 11 kcal.
Raita is yogurt seasoned with cucumber, mint, roasted cumin or onion, served cool alongside biryani and hot curries. It has about 57 kcal per 100 g, so a 60 g bowl comes to around 34 kcal, and it’s high in protein and rich in iodine. A spoonful cools each mouthful of a fiery vindaloo or a plate of biryani.
- High in protein
- Low fat
- Low salt
- High in iodine
- Protein 29%
- Fat 35%
- Carbs 36%
In everyday portions
- 1 tbsp ≈ 20 g 11 kcal P 0.9 · F 0.5 · C 1.1 g
- Typical serving · 60 g 34 kcal P 2.6 · F 1.4 · C 3.3 g
- 100 kcal is 175 g this much of it gives 100 kcal
- Energy density Very low 0.57 kcal per gram: the lower it is, the more food you get for the same calories
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011). What the % means
Energy and macros
- Energy 57 kcal 238 kJ 3%
- Protein 4.4 g 9%
- Fat 2.4 g 3%
- Carbs available, without fibre 5.5 g 2%
- Fibre 0.4 g
- Salt 0.17 g 3%
Where the calories come from
- Protein 29%
- Fat 35%
- Carbs 36%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 27.5 µg 3%
- Vitamin D 0 µg 0%
- Vitamin E 0.11 mg <1%
- Vitamin K no data
- Vitamin C 2 mg 2%
- Vitamin B1 thiamin 0.06 mg 5%
- Vitamin B2 riboflavin 0.2 mg 14%
- Vitamin B3 niacin 0.3 mg 2%
- Vitamin B5 pantothenic acid no data
- Vitamin B6 no data
- Folate B9 18 µg 9%
- Vitamin B12 0.1 µg 4%
- Choline no data
Minerals
- Potassium 258 mg 13%
- Calcium 151 mg 19%
- Phosphorus 127 mg 18%
- Magnesium 16 mg 4%
- Iron 0.71 mg 5%
- Zinc 0.5 mg 5%
- Copper 0.01 mg 1%
- Manganese 0.08 mg 4%
- Selenium 1 µg 2%
- Iodine 45 µg 30%
- Sodium 69 mg 3%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- Low fat
- Low salt
- High in iodine
- Source of calcium
- Source of phosphorus
Dairy and eggs
Among dairy foods and eggs
The category in the 17 Fit catalog: 170 foods. Compared per 100 g.
- 90% Fewer calories than 90% of dairy foods and eggs.
- 92% More fibre than 92% of dairy foods and eggs.
- 86% More iodine than 86% of dairy foods and eggs.
Similar in composition
The foods with the nearest calories and macros.
- Plain yogurt 61 kcal
- Milk 52 kcal
- Buttermilk 40 kcal
- Kefir 40 kcal
- Drinking yogurt 74 kcal
- Skyr 49 kcal
More in Dairy and eggs
- Whipped cream 257 kcal
- Egg yolk 322 kcal
- Monterey Jack 373 kcal
- Pecorino 387 kcal
- Eggs 143 kcal
- Greek yogurt 73 kcal
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Where these numbers come from
CoFID (United Kingdom), code 17-832.
Carbs are available carbohydrates, without fibre, as on EU labels.