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Gullumbra salad Calories
Refreshing, tangy salad made with fresh gullumbra leaves, lemon, and olive oil
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Gullumbra salad (70 g) has 31 calories. That works out to 45 calories per 100 g. It contains 4.3 g of carbs, 1.5 g of protein, 0.9 g of fat and 2.4 g of fiber. Its 129.5 µg of Vitamin K covers 108% of the Daily Value. Its glycemic index is 12 (low), so it raises blood sugar slowly.
Gullumbra salad Nutrition Facts
Selected: 1 cup (medium) · 70 g
31
KCAL / 70G
Carbs
4.3g
· 2% DV
Protein
1.5g
· 3% DV
Fat
0.9g
· 1% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 19% · Fat 26%
Gullumbra salad nutrition facts table · 1 cup (medium) (70 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 31 kcal | |
| Total fat | 0.9 g | 1% |
| Saturated fat | 0.13 g | 1% |
| Trans fat | 0 g | |
| Sodium | 11 mg | 0% |
| Total carbohydrate | 4.3 g | 2% |
| Fiber | 2.4 g | 9% |
| Protein | 1.5 g | 3% |
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 Gullumbra salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 70 g | 31 kcal |
| ½ cup (small) | 35 g | 16 kcal |
| 1 cup (small) | 40 g | 18 kcal |
| 100 g | 100 g | 45 kcal |
| 1 serving (medium) | 100 g | 45 kcal |
| 1 cup (large) | 110 g | 50 kcal |
| 2 cup (double) | 140 g | 63 kcal |
| 1 serving (large) | 150 g | 68 kcal |
| 1 piece (jumbo) | 200 g | 90 kcal |
Calculated from 45 calories per 100 g.
Frequently Asked Questions About Gullumbra salad
What is Gullumbra salad?
Gullumbra salad is a fresh, tangy salad made with gullumbra leaves, lemon, and olive oil. Its simple dressing lets the flavor of the leaves stand out rather than masking them.
How do you make Gullumbra salad?
To make Gullumbra salad, wash and thoroughly dry fresh gullumbra leaves, then toss them with lemon juice and olive oil. Dress the leaves just before serving so they stay crisp.
What does Gullumbra salad taste like?
Gullumbra salad tastes bright and tangy from the lemon, with a fresh, leafy flavor balanced by olive oil. The exact intensity can vary with the freshness and character of the gullumbra leaves.
Can you eat the leaves in Gullumbra salad raw?
Yes, Gullumbra salad uses fresh leaves raw, which gives it its crisp, refreshing character. Rinse the leaves thoroughly under running water and dry them well before adding the dressing.
What can you serve with Gullumbra salad?
Gullumbra salad pairs well with grilled fish, meat, or vegetables, where its lemony freshness contrasts with richer foods. It can also add a bright side to a simple lunch or dinner.
Can you prepare Gullumbra salad ahead of time?
You can wash and dry the leaves for Gullumbra salad ahead of time, but wait to add the lemon and olive oil until serving. Once dressed, the leaves can soften and release liquid.
How long does Gullumbra salad last in the fridge?
Dressed Gullumbra salad is best eaten the day it is made because the leaves lose their crispness as they sit. Keep washed, thoroughly dried leaves undressed in a covered container in the refrigerator.
Can you substitute another green for the leaves in Gullumbra salad?
Yes, you can use another tender leafy green if gullumbra leaves are unavailable, but the result will not have Gullumbra salad’s distinctive flavor. Keep the lemon-and-olive-oil dressing simple to suit the substitute.
Can you add onion to Gullumbra salad?
Yes, a little thinly sliced onion can add a sharper bite to Gullumbra salad and works well with its lemon dressing. Start with a small amount so it does not overpower the fresh leaves.
Is Gullumbra salad good for you?
Gullumbra salad can be a refreshing way to include leafy vegetables in a meal, with lemon and olive oil for flavor. For a more filling plate, serve it alongside a source of protein.
Gullumbra salad Vitamins & Minerals
Vitamins
Vitamin K
129.5µg · 108% DV
Vitamin A
287µg · 32% DV
Vitamin C
26.6mg · 30% DV
Folate
43.4µg · 11% DV
Minerals
Manganese
0.2mg · 9% DV
Iron
1.26mg · 7% DV
Potassium ⭐
224mg · 7% DV
Copper
0.06mg · 7% DV
Sodium
11mg · 0% DV
Gullumbra salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Gullumbra salad
To burn the 31 calories in 1 cup (medium) (70 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 Gullumbra salad?
Gullumbra salad is a simple leaf salad made with fresh gullumbra leaves, lemon and olive oil. The information available does not tie it to a particular region, so it is best described by its ingredients rather than assigned a specific culinary origin. Its appeal is in the freshness of the leaves and the bright, uncomplicated dressing.
The lemon brings a tangy edge, while olive oil softens the flavour and gives the leaves a light coating. Serve it as a side with lunch or dinner; it goes particularly well with grilled fish, vegetables or other savoury mains, and can add freshness to a sandwich plate. It provides fibre, with 3.4 g per 100 g. For a more substantial meal, pair it with beans or lentils; use the oil sparingly if you prefer a lighter salad.
How Nutritious Is Gullumbra salad?
Nutrient density
High
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 Gullumbra 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 Gullumbra salad Contain Allergens?
No known major allergens
Which Diets Is Gullumbra salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Gullumbra salad Fat Profile
SATURATED
0.13g
MONOUNSATURATED
0.34g
POLYUNSATURATED
0.15g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.