Is Raita High in Fat? A Look at Nutritional Content

November 21, 2025 •

4 min read

According to nutrition data, a traditional cucumber raita can be very low in fat, with some versions containing as little as 1.6g of fat per serving. This counters the common misconception that raita, a creamy yogurt-based dish, is always high in fat. However, its fat content can be significantly influenced by the type of yogurt and added ingredients.

Quick Summary

The fat content of raita is not uniform and largely depends on its ingredients, particularly the yogurt type. While a simple raita made with low-fat curd and vegetables is generally healthy, variations containing fried elements like boondi can be considerably higher in fat and calories. The base of yogurt provides protein and probiotics, offering various health benefits.

Key Points

Fat Content Varies: The fat content of raita is not fixed; it depends heavily on the type of yogurt and other ingredients used.
Yogurt is Key: Using low-fat, non-fat, or Greek yogurt significantly reduces the fat and calorie count compared to full-fat dairy versions.
Boondi Raita is Higher in Fat: Varieties with deep-fried elements like boondi are considerably higher in fat and calories due to oil absorption.
Health Benefits: Raita offers health benefits such as promoting good digestion and gut health through probiotics from yogurt.
Control Fat Yourself: You can easily control the fat content by making raita at home, choosing low-fat yogurt, and adding fresh vegetables.
Great for Weight Management: Healthy, low-fat raitas are high in fiber and water, which can increase feelings of fullness and aid weight loss.

Demystifying Raita's Fat Content

Raita, the beloved Indian side dish, is often assumed to be a high-fat condiment due to its creamy texture. However, this is a misunderstanding. The fat content is determined by its specific ingredients and preparation. A cucumber or vegetable raita made with low-fat yogurt is a healthy, low-fat option, whereas a boondi raita, featuring deep-fried gram flour droplets, is notably higher in fat and calories. Understanding the distinction is key for those watching their fat intake.

The Yogurt Base: The Primary Determinant

The fundamental ingredient of raita is dahi, or curd, which is essentially plain yogurt. The fat content of the final dish is heavily dependent on the type of yogurt used. Full-fat dairy yogurt contributes significantly more fat and calories than its low-fat or non-fat counterparts. For those aiming to reduce fat, opting for low-fat or non-fat yogurt or Greek yogurt is an effective strategy. Greek yogurt, while thick, can be thinned with a little water to achieve the desired raita consistency.

Impact of Additional Ingredients

Beyond the yogurt, other ingredients play a crucial role in shaping the nutritional profile of raita. Simple vegetable raitas, like those with cucumber, mint, or grated carrots, remain low in fat and calories due to their high water and fiber content. Conversely, versions that incorporate fried or rich ingredients will drive up the fat and calorie count. This is most evident in boondi raita, where the deep-fried gram flour balls absorb a substantial amount of oil. Similarly, some recipes may include additional cream or a generous tempering of oil-fried spices, increasing the fat content.

The Healthy Case for Raita

When prepared thoughtfully, raita offers numerous health benefits. The yogurt base is a fantastic source of probiotics, the beneficial bacteria that support a healthy gut and aid digestion. A healthy gut microbiome is linked to improved immunity and overall well-being. The addition of vegetables and fruits contributes essential vitamins, minerals, and dietary fiber, promoting satiety and helping with weight management. Cumin, a common spice in many raita recipes, is also known to aid digestion.

The Boondi Raita Caveat

For those seeking a low-fat option, boondi raita should be consumed sparingly. The boondi itself is made from gram flour (besan) and is traditionally deep-fried. This process drastically increases the fat and calorie count, making it a heavier and less healthy choice compared to vegetable raitas. One source indicates a boondi raita serving can contain 18g of fat, representing 46% of its macronutrient breakdown, compared to a traditional raita at just 9% fat. For a healthier alternative, boondi raita can be substituted with lighter vegetable-based versions.

Comparison of Raita Variations

Here is a simple table comparing the fat content of a standard vegetable raita versus a boondi raita, assuming the same full-fat yogurt base for comparison:


Feature	Cucumber Raita (made with low-fat yogurt)	Boondi Raita (made with full-fat yogurt)
Base	Low-fat yogurt, cucumber	Full-fat yogurt, fried boondi
Preparation	No-cook, simple mixing	Requires frying boondi
Total Fat (approx.)	Very low, around 1-3 grams per cup	Significantly higher, potentially 10-18+ grams per cup
Health Impact	Excellent for gut health, aids digestion, weight loss-friendly	Less suitable for frequent consumption due to higher fat and calories; potential for indigestion
Key Texture	Cool, creamy, and hydrating	Softened, crunchy boondi texture

How to Make a Low-Fat Raita

Creating a healthy, low-fat raita at home is straightforward and delicious. Here’s a basic recipe for a refreshing cucumber raita:

Ingredients:

1 ½ cups low-fat or non-fat plain yogurt
1 medium English cucumber, grated
¼ cup finely chopped fresh mint leaves
½ teaspoon roasted cumin powder
¼ teaspoon black salt (kala namak) or regular salt, to taste
A pinch of red chili powder for garnish (optional)

Instructions:

In a bowl, whisk the yogurt until smooth. If using Greek yogurt, you may need to add a splash of cold water to reach a thinner consistency.
Grate the cucumber. Squeeze out any excess water to prevent the raita from becoming too watery.
Add the grated cucumber and chopped mint leaves to the yogurt.
Mix in the roasted cumin powder and salt. Stir everything together until well combined.
For best results, chill the raita in the refrigerator for at least 30 minutes to allow the flavors to meld.
Garnish with a pinch of red chili powder or extra cumin powder before serving.

Conclusion

In conclusion, the claim that raita is high in fat is not an absolute truth but rather depends on the ingredients used. A simple vegetable raita, especially when made with low-fat yogurt, is a nutritious, low-fat addition to any meal, providing a cooling balance to spicy food. Conversely, richer versions like boondi raita carry a higher fat and calorie load. By choosing your ingredients wisely, you can enjoy this versatile condiment as part of a healthy diet. The key lies in being mindful of the base and any add-ins, prioritizing fresh vegetables and leaner dairy options over fried components.

Frequently Asked Questions

No, a traditional cucumber raita is very low in fat, especially when prepared with low-fat curd and fresh cucumber. Its high water and fiber content also make it a healthy, hydrating choice.

To reduce the fat, use low-fat or non-fat yogurt or Greek yogurt instead of full-fat versions. Stick to vegetable-based raitas and avoid fried ingredients like boondi.

Yes, boondi raita is higher in fat compared to vegetable raitas because the boondi (gram flour droplets) are deep-fried before being added to the yogurt.

Yes, Greek yogurt can be used for a thicker, creamier raita. You may need to thin it with a little water or milk to achieve the traditional consistency.

Raita is rich in probiotics from yogurt, which aid digestion and boost immunity. When made with vegetables, it adds fiber, vitamins, and minerals to your diet.

Both are yogurt-based dips, but fat content varies by ingredients. Traditional raita is often made with a thinner yogurt, while tzatziki typically uses thicker Greek yogurt. Using low-fat versions of either will result in a lower-fat dish.

Yes, a low-fat, vegetable-rich raita is excellent for weight loss. It is low in calories, high in protein and fiber, and promotes a feeling of fullness, which helps in managing food intake.