How many calories are in aloo raita?

November 21, 2025 •

3 min read

The calorie count for a single serving of aloo raita can vary substantially, often ranging from 70 to over 150 kcal depending on the recipe and ingredients. This makes knowing how many calories are in aloo raita crucial for those tracking their diet. The precise nutritional value hinges primarily on two key components: the yogurt and the potatoes.

Quick Summary

The total calories in aloo raita are influenced by the fat content of the yogurt and the amount of potato used. This overview examines how ingredients and preparation methods affect the final nutritional value.

Key Points

Variable Calories: The calorie count for aloo raita can range from approximately 70 to 150+ kcal per serving, depending on the ingredients and preparation.
Yogurt Fat Content Matters: The type of yogurt used significantly impacts calories. Full-fat yogurt will result in a higher calorie raita than low-fat or fat-free yogurt.
Tempering Adds Calories: The oil used for tempering spices can increase the calorie count. Skipping or minimizing the oil is an easy way to reduce total calories.
Potatoes Add Carbs: Potatoes are a primary source of carbohydrates. The portion size of potatoes directly influences the final calorie and carb content.
Good for Gut Health: The yogurt in aloo raita provides beneficial probiotics that aid in digestion and boost gut health.
Making it Lighter: To reduce calories, use low-fat yogurt, minimize tempering oil, and add more low-calorie vegetables like cucumber.

A Detailed Look at the Calorie Breakdown

Estimating the calories in aloo raita isn't a one-size-fits-all approach. The final number is a sum of its parts, and the quality and quantity of each part matter. For a typical serving (around 120-150g), the calorie count generally falls between 70 and 150 kcal, but can be higher depending on the specific recipe. The main components influencing this figure are the potatoes, the yogurt, and the optional tempering.

The Role of Ingredients

Yogurt (Curd): This is the base of the raita and a major contributor to its calorie content. Full-fat yogurt contains more calories and saturated fat than its low-fat or fat-free counterparts. For example, using full-fat yogurt (around 60 kcal per 100g) will result in a higher calorie dish than using fat-free yogurt (around 40 kcal per 100g). Using thick or hung curd will also increase the calorie density per volume compared to thinner versions.
Potatoes (Aloo): Aloo raita's defining ingredient is the potato. Potatoes provide carbohydrates, and their calorie contribution depends on the amount used per serving. While not excessively high in calories on their own, overcooking them until they are mushy can sometimes lead to a dish with less desirable texture.
Tempering (Tadka): Many raita recipes call for a tempering of spices in oil. Even a small amount of oil can add a significant number of calories. For example, just one teaspoon of oil (around 40 kcal) can raise the total calories of a single serving. Some recipes use mustard seeds and asafoetida, while others may omit the tempering altogether for a lower-calorie option.
Spices and Flavorings: Spices like cumin powder, black salt, and coriander add minimal to no calories but enhance the flavor significantly. Any added sugar, however, will increase the calorie count. For those watching their sugar intake, it's best to use it sparingly or skip it.

How to Make a Healthier, Lower-Calorie Aloo Raita

Creating a lighter version of aloo raita is simple by making a few mindful substitutions. A low-calorie raita can still be flavorful and satisfying.

Use low-fat or fat-free yogurt to dramatically cut down on fat and calories.
Minimize or skip the oil tempering. You can dry-roast cumin and other spices instead to get the smoky flavor without the added fat.
Add other low-calorie vegetables for bulk and nutrients, such as finely chopped onions or grated cucumber, which also adds a refreshing crunch.
Be conservative with salt and sugar. Use flavor-enhancing spices and herbs to boost taste instead of relying on added sugar.

Comparison of Raita Calorie Counts


Type of Raita	Typical Serving Size (approx. 120g)	Estimated Calories (kcal)	Key Calorie Factors
Aloo Raita (Traditional)	120g	100-150	Full-fat yogurt, tempered oil, potatoes
Aloo Raita (Low-Calorie)	120g	70-90	Low-fat yogurt, minimal oil, controlled portion
Cucumber Raita	120g	60-80	Low-fat yogurt, higher water content from cucumber
Plain Yogurt (Curd)	120g	70-100	Purely based on yogurt fat content; no additions

Additional Health Benefits

Beyond the calorie count, aloo raita offers several health benefits. The yogurt base is rich in probiotics, which are beneficial for gut health and digestion. It is also a good source of calcium and protein, both essential for bone health and satiety, which can help with weight management. Potatoes, when not fried, contain dietary fiber and important vitamins and minerals.

Conclusion

The final calorie count for aloo raita is highly dependent on the recipe and ingredients used. A homemade version using low-fat yogurt and minimal oil can be a healthy, low-calorie side dish. By understanding how ingredients like yogurt and tempering contribute to the overall nutritional value, you can make informed choices to enjoy this delicious Indian condiment while staying on track with your health goals. For a more precise nutritional breakdown based on a specific recipe, you can refer to sources like Sharmis Passions' Aloo Raita recipe.

This article provides general nutritional information. For personalized dietary advice, it is best to consult with a healthcare professional.

Frequently Asked Questions

Aloo raita can be suitable for weight loss when made with low-fat yogurt and minimal oil. Its high protein content from yogurt can help you feel full, while the potatoes provide fiber and sustained energy.

Using low-fat yogurt instead of full-fat can lower the total calories significantly. For a standard serving, this could mean a difference of 20-40 kcal or more, depending on the recipe and serving size.

To reduce calories, use low-fat or fat-free yogurt, dry-roast your spices instead of tempering in oil, and increase the proportion of low-calorie ingredients like herbs or finely chopped onions.

Yes, tempering adds calories through the cooking oil or ghee. Even a small amount of oil can add 40-50 calories per serving, so minimizing its use is an effective way to lower the calorie count.

Yes, aloo raita is a good source of protein due to its yogurt base. Protein helps with satiety and supports muscle health, making it a valuable part of a balanced meal.

Yes, you can use Greek yogurt. It's best to whisk it well to achieve a smooth consistency. Be aware that Greek yogurt is typically thicker and can be higher in protein and sometimes calories, so adjust your recipe accordingly.

A typical serving contains a mix of carbohydrates from potatoes, protein and calcium from yogurt, and varying amounts of fat. It also contains dietary fiber and micronutrients depending on the specific ingredients.