35 %
Vitamin A is below the 15 % “source of” level in raita, so no function line applies.
How many calories are in raita?
309kcal
in a 300 g serving
103 kcal per 100 g.
Source: UK CoFID 2021, record 12-595. Checked 5 October 2026.
19.8 gFat
9.9 gProtein
4.2 gFibre
35 %Daily vitamin A
What’s in a 300 g serving
More than half of a serving is water. The rest is 24.3 g carbohydrate and 19.8 g fat.
- 19.8 gFat
- 9.9 gProtein
- 24.3 gCarbohydrate
- 4.2 gFibre
- 240 gWater
- 2.1 gMinerals and the rest
Below average for dishes
Raita is 103 kcal per 100 g. The 603 dishes in this database average 180.
Raita103
Dishes average180
Protein and fibre in a serving
9.9 g of protein and 4.2 g of fibre, neither at a claim threshold.
Protein, per serving9.9 g
Fibre, per serving4.2 g
Vitamins and minerals in raita
Nothing reaches the “high in” level, but one of the 23 count as a source, led by vitamin A.
Show all 23 with amounts
Chloride363 mg, 45 %
Vitamin A0.276 mg, 35 %
Phosphorus234 mg, 33 %
Calcium252 mg, 32 %
Iodine0.045 mg, 30 %
Potassium555 mg, 28 %
Thiamin (vitamin B1)0.27 mg, 25 %
Vitamin B60.33 mg, 24 %
Folate0.045 mg, 23 %
Riboflavin (vitamin B2)0.3 mg, 21 %
Manganese0.42 mg, 21 %
Niacin (vitamin B3)2.7 mg, 17 %
Vitamin E1.9 mg, 16 %
Copper0.15 mg, 15 %
Pantothenic acid (vitamin B5)0.81 mg, 14 %
Vitamin B120.0003 mg, 12 %
Zinc1.2 mg, 12 %
Magnesium42 mg, 11 %
Iron1.4 mg, 10 %
Vitamin C6 mg, 7.5 %
Vitamin D0.0003 mg, 6 %
Biotin0.003 mg, 6 %
Selenium0.003 mg, 5.5 %
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.
What raita doesn’t give you. And where to find it.
Only 1.8 % of the selenium reference intake, 2 % of the vitamin D reference intake and 2.5 % of the vitamin C reference intake per 100 g.
Selenium
1.8%in raita, per 100 g
Find it inKidney, pig, fried491 % per 100 g
Vitamin D
2%in raita, per 100 g
Find it inBloater, grilled500 % per 100 g
Vitamin C
2.5%in raita, per 100 g
Find it inCherries, West Indian2150 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
Or one scoop of Immufix
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Tracked UK delivery
Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.
Made in Cambridgeshire
Made in the UK since 1998, with every nutrient and its declared amount listed on the label.
Raita against other dishes
Per 100 g, curry (chick pea dahl and spinach, with butter) has the most vitamin A in this comparison, followed by bhaji (cabbage and potato, with butter) and raita.
0.138mg
0.135mg
0.092mg
0.054mg
0.047mg
Raita, yogurt and gram flour, homemadethis page
Curry, mung bean dahl, Bengali−0.038 mg
Cho cho fritters, fried−0.045 mg
All values per 100 g, from the same dataset. Differences are against raita.
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Questions about raita
Four questions chosen by the facts above, so every food answers differently.
How many calories are in a portion of raita?
A typical portion (300 g, one serving) gives 309 kcal. Per 100 g the figure is 103 kcal.
Is raita a source of chloride?
It is a source of chloride: 121 mg per 100 g, 15 % of the NRV, which passes the 15 % threshold for “source of” but not the 30 % needed for “high in”.
Are these figures exact for raita?
No. They are calculated from a standard recipe in the UK Composition of Foods Integrated Dataset (CoFID, 2021). A different recipe, portion of sauce or cooking method will move them, so read them as a typical estimate.
Which vitamins and minerals does raita have most of?
By share of the daily reference intake: chloride (121 mg, 15 %), vitamin A (0.092 mg, 12 %) and phosphorus (78 mg, 11 %) per 100 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 12-595, Raita, yogurt and gram flour, homemade, published by Public Health England under the Open Government Licence v3.0; this record is a calculated recipe estimate. Main data references: Updated 2014. Values are per 100 g of the edible part; a serving is 300 g, one serving, the usual UK portion for dishes. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 603 dishes kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Raita). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More dishes
From the same group, with calories per 100 g, and the foods with the most vitamin A.
More dishes
- Bread pudding289 kcal
- Curry, black gram, whole, Gujerati154 kcal
- Custard, confectioners'153 kcal
- Lentil pie175 kcal
- Pie, fruit, pastry top and bottom262 kcal
- Roe, herring, soft, raw91 kcal
- All 603 dishes