Onion Raita calories
per katori, not per 100 g
68 kcal 1 katori — taken as 100 g — has about 68 calories, with 3.0 g protein, 5.5 g carbohydrate and 3.6 g fat. Two come to 136 kcal, three to 204 kcal.
Per 100 g, onion raita carries 68 kcal and 3.0 g protein.
Serving assumed: 1 katori ≈ 100 g — curd with onion and green chilli. Change the portion and every number below changes with it.
Onion Raita calories by portion
The whole point of this site: an Indian portion, not a laboratory 100 g. Everything below scales linearly from the 100 g serving.
| Portion | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 katori | 100 g | 68 kcal | 3.0 g | 5.5 g | 3.6 g | 0.7 g |
| 2 katori | 200 g | 136 kcal | 6.0 g | 11.0 g | 7.2 g | 1.4 g |
| 3 katori | 300 g | 204 kcal | 9.0 g | 16.5 g | 10.8 g | 2.1 g |
Figures in kilocalories — the "calories" on a food label. Carbohydrate is available carbohydrate; fibre is listed separately and is included in neither the carbohydrate column nor the energy figure.
Full nutrition per 100 g
| Nutrient | Per 100 g | Per 1 katori (100 g) |
|---|---|---|
| Energy | 68 kcal | 68 kcal |
| Protein | 3.0 g | 3.0 g |
| Carbohydrate (available) | 5.5 g | 5.5 g |
| Fat | 3.6 g | 3.6 g |
| Dietary fibre | 0.7 g | 0.7 g |
What it takes to burn off 1 katori of onion raita
Minutes of activity for a 70 kg adult to spend 68 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.
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 onion raita sits in an Indian plate
Among the 16 raita, chutney & sides entries on this site, onion raita ranks 6th for protein (3.0 g per 100 g) and 10th for energy density (68 kcal per 100 g). The protein leader in the group is lehsun chutney at 5.0 g.
Protein supplies 18% of its energy — respectable, but a plate built only on this will run short. Dal, curd, paneer or eggs close the gap cheaply. There is very little fibre here — 0.7 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 68 kcal for 1 katori, taken as 100 g (curd with onion and green chilli). Two come to roughly 136 kcal and three to 204 kcal. Per 100 g, onion raita carries 68 kcal.
How much protein is in onion raita?
3.0 g per 100 g, which works out to 3.0 g in 1 katori. That is 18% of the energy in this food, and ranks 6th of 16 in the raita, chutney & sides group on this site.
Is onion raita good for weight loss?
At 68 kcal per 100 g it is on the lighter side, so portion size is forgiving. Protein is moderate, so pair it with dal, curd or a non-veg side to stay full. 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 onion and green chilli. 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.
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.