ਰਾਇਤਾ, ਚਟਣੀ & ਨਾਲ ਦੀਆਂ ਚੀਜ਼ਾਂ
The small katoris and spoonfuls that quietly add up. All 16 ranked by calories in a real serving — the heaviest is boondi raita at 112 kcal per katori; the lightest is lemon pickle at 5 kcal.
All 16 raita, chutney & sides, by the serving
| # | Dish | Serving | Calories | Protein | kcal /100 g |
|---|---|---|---|---|---|
| 1 | Boondi Raita | 1 katori · 100 g | 112 | 4.4 g | 112 |
| 2 | Curd (Dahi) | 1 katori · 150 g | 90 | 4.7 g | 60 |
| 3 | Onion Raita | 1 katori · 100 g | 68 | 3.0 g | 68 |
| 4 | Pudina Raita | 1 katori · 100 g | 60 | 3.0 g | 60 |
| 5 | Imli Chutney | 2 tablespoons · 30 g | 54 | 0.2 g | 180 |
| 6 | Mixed Vegetable Raita | 1 katori · 100 g | 51 | 2.5 g | 51 |
| 7 | Cucumber Raita | 1 katori · 100 g | 50 | 2.5 g | 50 |
| 8 | Ghee | 1 teaspoon · 5 g | 45 | 0.0 g | 900 |
| 9 | Butter | 1 teaspoon · 5 g | 36 | 0.0 g | 725 |
| 10 | Onion Salad (Kachumber) | 1 side plate · 80 g | 32 | 1.0 g | 40 |
| 11 | Lehsun Chutney | 1 tablespoon · 15 g | 32 | 0.8 g | 210 |
| 12 | Green Salad | 1 side plate · 100 g | 21 | 0.8 g | 21 |
| 13 | ਹਰੀ ਚਟਣੀ | 2 tablespoons · 30 g | 21 | 0.9 g | 70 |
| 14 | Mango Pickle (Achaar) | 1 teaspoon · 8 g | 16 | 0.1 g | 200 |
| 15 | Mixed Pickle | 1 teaspoon · 8 g | 15 | 0.1 g | 190 |
| 16 | Lemon Pickle | 1 teaspoon · 8 g | 5 | 0.1 g | 65 |
ਸਰੋਤ·IFCT 2017 + published recipe weights·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
Calories are for the serving in the third column, not per 100 g — that is the whole point. The protein leader in this group is lehsun chutney at 5.0 g per 100 g.
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.
ਸਰੋਤ·IFCT 2017 + published recipe weights·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
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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.
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