Pan-Indian · Side
Chukandar raita
Beetroot raita
- Energy
- 77 kcal
- Protein
- 4.29 g
- Fibre
- 1.65 g
- Time
- 8 min
Per serving, 141 g.1 Good for lunch or dinner.
One serving gives you
- 23%of the day’s folate
- 16%of the day’s vitamin B12
- 13%of the day’s calcium
Nutrition facts
One serving, 141 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy76.7 kcal4%
Carbohydrates
- Carbohydrate7.35 g3%
- Fibre1.65 g7%
- Soluble fibre0.35 g
Fats
- Fat3.34 g7%
- Saturated fat limit2.01 g10% of limit
- Monounsaturated fat0.96 g
- Polyunsaturated fat0.16 g
- Omega-60.12 g2%
- Omega-30.04 g4%
- EPA + DHA0 mg
- Cholesterol limit12.3 mg
Protein and amino acids
- Protein4.29 g9%
- Histidine104 mg17%
- Isoleucine218 mg18%
- Leucine385 mg16%
- Lysine341 mg32%
- Methionine + cystine144 mg24%
- Phenylalanine + tyrosine399 mg48%
- Threonine171 mg41%
- Tryptophan27.8 mg13%
- Valine328 mg42%
Vitamins
- Vitamin A26.1 µg3%
- Vitamin B10.04 mg3%
- Vitamin B20.14 mg7%
- Vitamin B30.19 mg2%
- Vitamin B50.49 mg10%
- Vitamin B60.06 mg3%
- BiotinNot in the source data
- Folate50.9 µg23%
- Vitamin B120.35 µg16%
- Vitamin C2.84 mg4%
- Vitamin D0.1 µg<1%
- Vitamin E0.11 mg1%
- Vitamin K2.14 µg4%
Minerals
- Calcium128 mg13%
- ChromiumNot in the source data
- Copper0.07 mg4%
- IodineNot in the source data
- Iron0.51 mg2%
- Magnesium28.9 mg8%
- Manganese0.29 mg7%
- MolybdenumNot in the source data
- Phosphorus110 mg11%
- Potassium295 mg8%
- Selenium2.43 µg6%
- Sodium limit192 mg10% of limit
- Zinc0.73 mg5%
Ingredients
Weighed raw, for one serving. Telugu name after each.
5 ingredients
- Curd (dahi, plain yogurt), whole milk perugu95 g
- Beet root beetroot45 g
- Cumin seeds jeelakarra0.4 g
- Mustard seeds aavalu0.3 g
- Iodized salt (table salt) uppu0.3 g
Method
About 8 minutes.
- 1
Grate beetroot (raw or steamed); fold into whisked 95 g curd with cumin and salt.