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Chila salad Calories
Low-calorie, high-water, refreshing salad
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Chila salad (120 g) has 22 calories. That works out to 18 calories per 100 g. It contains 4.3 g of carbs, 1 g of protein, 0.2 g of fat and 0.8 g of fiber. Its 16.8 µg of Vitamin K covers 14% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Chila salad Nutrition Facts
Selected: 1 cup (chopped) · 120 g
22
KCAL / 120G
Carbs
4.3g
· 2% DV
Protein
1g
· 2% DV
Fat
0.2g
· 0% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 17% · Fat 8%
Chila salad nutrition facts table · 1 cup (chopped) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 22 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 9.6 mg | 0% |
| Total carbohydrate | 4.3 g | 2% |
| Fiber | 0.8 g | 3% |
| Protein | 1 g | 2% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Chopped Chila salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 120 g | 22 kcal |
| 1 tablespoon (chopped) | 15 g | 3 kcal |
| 1 piece (half) | 80 g | 14 kcal |
| 100 g | 100 g | 18 kcal |
| 1 serving (small) | 150 g | 27 kcal |
| 1 piece (whole) | 160 g | 29 kcal |
| 1 serving (medium) | 220 g | 40 kcal |
| 1 serving (large) | 320 g | 58 kcal |
Calculated from 18 calories per 100 g.
Frequently Asked Questions About Chila salad
What is Chila salad?
Chila salad is a fresh vegetable salad, but the name does not point to one universally standardized recipe. Ingredients and seasonings can vary, so check the particular recipe rather than assuming every version contains the same vegetables.
How do you make Chila salad?
To make Chila salad, chop the vegetables called for in your version and combine them shortly before serving. A simple lemon dressing and fresh herbs can bring out their flavor without making the salad heavy or masking its freshness.
What ingredients are used in Chila salad?
Chila salad recipes vary, and there is no single fixed ingredient list that applies to every version. It is described as a fresh vegetable salad; choose crisp vegetables and season them simply, adjusting the combination to the recipe you are following.
Where does Chila salad come from?
There is no widely established place of origin for Chila salad under that name. Recipes and references may use the name differently, so it is safer not to attribute the salad to a particular region without a reliable recipe source.
What dressing goes well with Chila salad?
A light lemon dressing works well with Chila salad because it adds brightness without overwhelming fresh vegetables. Mix lemon juice with a little olive oil and herbs, then dress the salad just before serving to help it stay crisp.
What should you serve with Chila salad?
Serve Chila salad alongside grilled vegetables, beans, or a main dish that benefits from a fresh, crisp side. Its mild, refreshing character can balance richer foods, and adding the dressing at the table helps preserve its texture.
Can you prepare Chila salad ahead of time?
You can wash and chop the ingredients for Chila salad ahead, but keep them chilled and undressed. Add salt and dressing shortly before serving; leaving cut vegetables seasoned for too long can draw out liquid and soften them.
How do you keep Chila salad from getting watery?
To keep Chila salad from getting watery, dry washed vegetables thoroughly and wait to add salt and dressing until serving. If preparing it in advance, store the chopped vegetables and dressing separately in the refrigerator.
How long does Chila salad last in the fridge?
Chila salad is best eaten fresh, especially once dressed. Refrigerate leftovers promptly in a covered container and use them soon; discard the salad if it has been left out for a long time or shows signs of spoilage.
Can you add protein to Chila salad?
Yes, you can make Chila salad more substantial by serving it with beans, lentils, or another protein-rich topping. Add these just before serving so the vegetables stay crisp and the salad keeps its refreshing character.
Chila salad Vitamins & Minerals
Vitamins
Vitamin K
16.8µg · 14% DV
Vitamin C
8.4mg · 9% DV
B1
0.04mg · 3% DV
B5
0.14mg · 3% DV
Minerals
Potassium ⭐
204mg · 6% DV
Copper
0.04mg · 4% DV
Phosphorus
24mg · 3% DV
Manganese
0.06mg · 3% DV
Sodium
9.6mg · 0% DV
Chila salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chila salad
To burn the 22 calories in 1 cup (chopped) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Chila salad?
Chila salad is a fresh chopped-vegetable salad, commonly made with watery vegetables such as cucumber and tomato, plus herbs and a bright lemon dressing. Recipes can vary, and the name does not point to one universally fixed combination or place of origin.
Serve it chilled or freshly made alongside a main meal, grilled foods or a bowl of beans; it also works as a light lunch with bread. Its character is refreshing and low in energy: it provides 18 kcal per 100 g. For a more filling version, add chickpeas or another bean, or keep the dressing simple with lemon and a little olive oil.
How Nutritious Is Chila salad?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Chila salad Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Chila salad Contain Allergens?
No known major allergens
Which Diets Is Chila salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Chila salad Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.