Pan-Indian · Side
Palak raita
Spinach raita
- Energy
- 69 kcal
- Protein
- 4.21 g
- Fibre
- 1.07 g
- Time
- 8 min
Per serving, 136 g.1 Good for lunch or dinner.
One serving gives you
- 29%of the day’s folate
- 16%of the day’s vitamin B12
- 15%of the day’s calcium
- 13%of the day’s vitamin A
Nutrition facts
One serving, 136 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy68.9 kcal4%
Carbohydrates
- Carbohydrate5.34 g2%
- Fibre1.07 g4%
- Soluble fibre0.36 g
Fats
- Fat3.41 g7%
- Saturated fat limit2.07 g11% of limit
- Monounsaturated fat0.9 g
- Polyunsaturated fat0.22 g
- Omega-60.11 g1%
- Omega-30.11 g12%
- EPA + DHA0 mg
- Cholesterol limit12.3 mg
Protein and amino acids
- Protein4.21 g8%
- Histidine102 mg17%
- Isoleucine219 mg18%
- Leucine410 mg18%
- Lysine338 mg31%
- Methionine + cystine147 mg25%
- Phenylalanine + tyrosine430 mg51%
- Threonine177 mg42%
- Tryptophan32.6 mg16%
- Valine325 mg42%
Vitamins
- Vitamin A113 µg13%
- Vitamin B10.09 mg7%
- Vitamin B20.18 mg9%
- Vitamin B30.22 mg2%
- Vitamin B50.46 mg9%
- Vitamin B60.09 mg5%
- BiotinNot in the source data
- Folate63.6 µg29%
- Vitamin B120.35 µg16%
- Vitamin C12.6 mg19%
- Vitamin D0.1 µg<1%
- Vitamin E0.58 mg8%
- Vitamin K131 µg238%
Minerals
- Calcium151 mg15%
- ChromiumNot in the source data
- Copper0.08 mg5%
- IodineNot in the source data
- Iron1.31 mg5%
- Magnesium48 mg13%
- Manganese0.47 mg12%
- MolybdenumNot in the source data
- Phosphorus105 mg11%
- Potassium405 mg12%
- Selenium2.94 µg7%
- Sodium limit177 mg9% of limit
- Zinc0.76 mg6%
Ingredients
Weighed raw, for one serving. Telugu name after each.
4 ingredients
- Curd (dahi, plain yogurt), whole milk perugu95 g
- Spinach palakura40 g
- Cumin seeds jeelakarra0.4 g
- Iodized salt (table salt) uppu0.3 g
Method
About 8 minutes.
- 1
Blanch and chop spinach; fold into whisked 95 g curd with roasted cumin and salt.