Nutritional Facts of Jamun Raita recipe | heathy Indian Diabetic Recipe | weight loss black jamun raita | Calories in Jamun Raita recipe | heathy Indian Diabetic Recipe | weight loss black jamun raita |
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Table of Content
How many calories does one serving of Jamun Raita have?
One serving of Jamun Raita gives 44 calories. Out of which carbohydrates comprise 32 calories, proteins account for 10 calories and remaining calories come from fat which is 16 calories. One serving of Jamun Raita provides about 2 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.
44 calories for 1 serving of Jamun Raita, Cholesterol 0 mg, Carbohydrates 8.1g, Protein 2.6g, Fat 0.2g.
Jamun raita serves 3.
See jamun raita recipe | kala jamun raita | Indian blackberry raita | with 13 amazing images.
This refreshing and flavorful Indian blackberry raita is the perfect accompaniment to any Indian meal.
Is Jamun raita healthy?
Yes, this is healthy.
Let's understand the Ingredients.
What's good.
Curd + Low fat Curds : Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice.They help in weight reduction, good for your heart and build immunity. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet.
Kala Jamun (Indian Blackberry) is a nutrient-rich fruit packed with antioxidants, vitamin C, iron, and fiber, making it highly beneficial for overall health. It helps control blood sugar levels due to the presence of jamboline and jambosine, natural compounds that regulate glucose metabolism — making it especially good for diabetics. Kala Jamun also supports digestion, improves immunity, and promotes detoxification by cleansing the liver and blood. Its low glycemic index prevents sudden sugar spikes, while its cooling properties make it an excellent summer fruit for maintaining hydration and gut health.
Can diabetics, heart patients and over weight individuals have jamun raita ?
Jamun (Indian blackberry) is often called a superfruit for diabetics. It contains a natural compound called jamboline, which helps control blood sugar levels by slowing down the conversion of starch into sugar. Jamun is also rich in fiber, vitamin C, and antioxidants, which together improve digestion, immunity, and metabolism. The fruit’s low glycemic index ensures that it doesn’t cause sudden spikes in blood glucose levels — making this raita a safe, satisfying choice for people managing diabetes.
🥛 The Goodness of Low-Fat Curds
Using low-fat curds (yogurt) adds a creamy texture while keeping the dish light and heart-friendly. Curds are an excellent source of probiotics, which support gut health, enhance digestion, and boost immunity. For diabetics, curds help regulate blood sugar absorption and promote a feeling of fullness, preventing overeating. The combination of cooling curds and tangy jamuns makes this raita an ideal summer companion that’s both refreshing and healthy.
| Value serving | % Daily Values | |
| Energy | 44 kcal | 2% |
| Protein | 2.6 g | 4% |
| Carbohydrates | 8.1 g | 3% |
| Fiber | 1.21 g | 4% |
| Fat | 0.17 g | 0% |
| Cholesterol | 0.0 mg | 0% |
| VITAMINS | ||
| Vitamin A | 251.8 mcg | 25% |
| Vitamin B1 (Thiamine) | 0.0 mg | 0% |
| Vitamin B2 (Riboflavin) | 0.0 mg | 0% |
| Vitamin B3 (Niacin) | 0.1 mg | 1% |
| Vitamin C | 7.4 mg | 9% |
| Vitamin E | 0.0 mg | 0% |
| Folic Acid (Vitamin B9) | 0.6 mcg | 0% |
| MINERALS | ||
| Calcium | 106.8 mg | 11% |
| Iron | 0.1 mg | 1% |
| Magnesium | 24.3 mg | 6% |
| Phosphorus | 18.7 mg | 2% |
| Sodium | 42.7 mg | 2% |
| Potassium | 20.9 mg | 1% |
| Zinc | 0.1 mg | 0% |
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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