Cucumber raita vs salted lassi: calories and protein compared
Short answer: for fat loss pick cucumber raita; for muscle gain salted lassi does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Cucumber raita | Salted lassi |
|---|---|---|
| Serving | 1 katori · 160 g | 1 glass |
| Calories | 78 kcal | 120 kcal |
| Protein | 4 g | 6 g |
| Carbs | 8 g | 10 g |
| Fat | 4 g | 6 g |
| Protein per 100 kcal | 5.1 g | 5 g |
| Calories from fat | 42% | 45% |
What the numbers say
- Salted lassi has 42 kcal more a serving than cucumber raita. One serving of salted lassi has the calories of about 1.5 servings of cucumber raita.
- Salted lassi has more protein: 6 g vs 4 g.
- For protein per calorie, cucumber raita wins with 5.1 g per 100 kcal.
Which to pick
- Losing fat: Cucumber raita, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Salted lassi, because it brings more protein a serving.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.