Cucumber Raita calories
per katori, not per 100 g
The short answer
One katori, weighed
50kcal 1 katori — taken as 100 g — has about 50 calories, with 2.5 g protein, 3.1 g carbohydrate and 3.1 g fat. Two come to 100 kcal, three to 150 kcal.
Per 100 g, cucumber raita carries 50 kcal and 2.5 g protein.
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·1 katori entered at 100 g·REVIEWED JUL 2026
Serving assumed: 1 katori ≈ 100 g — curd with grated cucumber and roasted cumin. Change the portion and every number below changes with it.
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·1 katori entered at 100 g·REVIEWED JUL 2026
From a table row to one katori
- Read the per-100 g row for cucumber raita out of the Indian Food Composition Tables 2017 — analysed on Indian samples, so Indian wheat and Indian milk are not swapped for American ones. It gives 50 kcal and 2.5 g protein per 100 g.
- Weigh what is actually served. This site enters 1 katori at 100 g (curd with grated cucumber and roasted cumin). That weight is the number other calorie sites decline to state, and it is where their answers stop being answers.
- Multiply, linearly, and print the working: 50 × 100 ÷ 100 = 50 kcal per katori. Nothing is rounded up, adjusted or smoothed — two katori are exactly twice one.
- Reconcile the energy against its own macronutrients with Atwater factors on every build. A row more than 15% away from 4P + 4C + 9F (20% above 6 g of fibre) stops the build rather than shipping.
per katori = per 100 g × serving grams ÷ 100 Cucumber Raita = 50 kcal × 100 g ÷ 100 = 50 kcal energy check = 4P + 4C + 9F ±15% (±20% if fibre ≥ 6 g)
Cucumber Raita, entered by the portion
The kitchen ledger: one katori at 100 g, then two, then three. Every row is the row above multiplied — nothing is rounded up or quietly adjusted.
| Portion | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 katori | 100 g | 50 kcal | 2.5 g | 3.1 g | 3.1 g | 0.5 g |
| 2 katori | 200 g | 100 kcal | 5.0 g | 6.2 g | 6.2 g | 1.0 g |
| 3 katori | 300 g | 150 kcal | 7.5 g | 9.3 g | 9.3 g | 1.5 g |
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·1 katori entered at 100 g·REVIEWED JUL 2026
Kept in kilocalories — the "calories" printed on a packet. Carbohydrate is available carbohydrate. Fibre is entered on its own line and is counted in neither the carbohydrate column nor the energy figure.
The 100 g column, kept for the record
Because every other site quotes it, and because you should be able to check our arithmetic against theirs.
| Nutrient | Per 100 g | Per 1 katori (100 g) |
|---|---|---|
| Energy | 50 kcal | 50 kcal |
| Protein | 2.5 g | 2.5 g |
| Carbohydrate (available) | 3.1 g | 3.1 g |
| Fat | 3.1 g | 3.1 g |
| Dietary fibre | 0.5 g | 0.5 g |
SOURCE·IFCT 2017 + published recipe weights·REVIEWED JUL 2026
What it takes to burn off 1 katori of cucumber raita
Minutes of activity for a 70 kg adult to spend 50 kcal, using MET values from the 2024 Adult Compendium of Physical Activities. This is a scale check, not a licence — appetite rises with activity and the two do not cancel neatly.
SOURCE·2024 Adult Compendium of Physical Activities·MET × 3.5 × 70 kg ÷ 200·REVIEWED JUL 2026
Calculated as MET × 3.5 × 70 kg ÷ 200 kcal per minute. Full working on the method page, and the whole activity dataset at BurnLab.
Where cucumber raita sits in an Indian plate
Among the 16 raita, chutney & sides entries on this site, cucumber raita ranks 7th for protein (2.5 g per 100 g) and 14th for energy density (50 kcal per 100 g). The protein leader in the group is lehsun chutney at 5.0 g.
Protein supplies 20% of its energy, which is high for an Indian staple and the reason it keeps you full longer than the calorie count suggests. There is very little fibre here — 0.5 g per 100 g.
A realistic day matters more than any single dish. If you are building a meal, the thali builder adds several foods and their real servings together in one total.
Questions
How many calories are in 1 katori?
About 50 kcal for 1 katori, taken as 100 g (curd with grated cucumber and roasted cumin). Two come to roughly 100 kcal and three to 150 kcal. Per 100 g, cucumber raita carries 50 kcal.
How much protein is in cucumber raita?
2.5 g per 100 g, which works out to 2.5 g in 1 katori. That is 20% of the energy in this food, and ranks 7th of 16 in the raita, chutney & sides group on this site.
Is cucumber raita good for weight loss?
At 50 kcal per 100 g it is on the lighter side, so portion size is forgiving. The protein share is high enough to be genuinely filling. No single food makes or breaks a diet; the total for the day does.
Why does this differ from other calorie sites?
Two reasons. First, most sites publish a per-100 g figure from a US database and leave you to guess what a roti or a katori weighs; this page states the serving weight up front. Second, home-cooked Indian food varies enormously with oil and ghee — the figures here assume curd with grated cucumber and roasted cumin. A restaurant version can be 30 to 60% higher.
Similar foods
Four more from raita, chutney & sides, and three from elsewhere with a similar energy density.
Where this number comes from
Recipe analysis from sourced ingredients. Carbohydrate is available carbohydrate — dietary fibre excluded and listed separately.
Recipe and finished weight: 75 g curd whisked with 25 g grated cucumber and salt. Finished weight 100 g, one small katori.
Confidence in the quantities: high. Two or three ingredients, one of them dominant, little or no cooking fat. This dish does not move much between households.
Source row: IFCT 2017 D043, Cucumber, green, elongate (Cucumis sativus). Energy on this row is the Atwater sum of the ingredients above, not an independent measurement, so it reconciles by construction — that is a property of the method and not evidence that the quantities are right. The ingredient weights are this site's assumption; the table rows behind each ingredient are not. A raita is curd with something added to it, so it cannot be as protein-dense as neat curd. The figure this replaces was almost exactly neat curd — 3.0 g of protein per 100 g against curd's own 3.1 — which is arithmetically impossible once a quarter of the katori is cucumber. One ingredient here carries no table row of its own — curd — so this dish inherits that gap and is no more checkable than that ingredient is.
Every food on this site carries this label. What each one means, and how many foods sit behind each, is set out on the method page.
Nutrient values are averages for the stated preparation, based on the Indian Food Composition Tables 2017 (ICMR–NIN) and standard recipe analysis. Energy is reconciled against the macronutrients with Atwater factors on every build. General information only — not medical or nutrition advice. Home-cooked Indian food varies enormously with oil, ghee and portion size; every value here is an average for a stated serving, with the assumption shown.
SOURCE·IFCT 2017 + published recipe weights·REVIEWED JUL 2026
The people behind these sites
Follow the build
This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.
Amit Sharma
@amitsharmaofficial
Instagram
Geeta Patel
@geetapatelnz
Instagram
Geeta Patel
GeetaPatelYoga
Facebook
Following changes nothing here — every page stays open, with no account and no wall.
