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Indian Meat Salad Calories
High in protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Indian Meat Salad (200 g) has 280 calories. That works out to 140 calories per 100 g. It contains 10.2 g of carbs, 30.4 g of protein, 13 g of fat and 3.2 g of fiber. Its 2.3 µg of B12 covers 96% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Indian Meat Salad Nutrition Facts
Selected: 1 serving (medium) · 200 g
280
KCAL / 200G
Carbs
10.2g
· 4% DV
Protein
30.4g
· 61% DV
Fat
13g
· 17% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 15% · Protein 44% · Fat 41%
Indian Meat Salad nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 280 kcal | |
| Total fat | 13 g | 17% |
| Saturated fat | 4.1 g | 21% |
| Trans fat | 0.1 g | |
| Sodium | 510 mg | 22% |
| Total carbohydrate | 10.2 g | 4% |
| Fiber | 3.2 g | 11% |
| Protein | 30.4 g | 61% |
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 Serving of Indian Meat Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 280 kcal |
| 100 g | 100 g | 140 kcal |
| 1 cup (chopped) | 120 g | 168 kcal |
| 1 serving (small) | 150 g | 210 kcal |
| 1 cup (double) | 240 g | 336 kcal |
| 1 pack (medium) | 250 g | 350 kcal |
| 1 serving (large) | 280 g | 392 kcal |
| 1 serving (extra large) | 350 g | 490 kcal |
Calculated from 140 calories per 100 g.
Frequently Asked Questions About Indian Meat Salad
How do you make Indian meat salad?
Indian meat salad is made by combining cooked, chopped or shredded meat with vegetables, spices and a dressing. Let the meat cool before mixing it in, and add delicate greens and dressing shortly before serving to keep the salad crisp.
What dressing goes with Indian meat salad?
A tangy yogurt dressing works well with Indian meat salad, while a lemon-and-oil dressing gives it a lighter finish. Season the dressing with spices that suit the meat, and add it gradually so it coats rather than overwhelms the salad.
Which spices are used in Indian meat salad?
Indian meat salad can use curry spices such as cumin, coriander and turmeric, with chilli for extra heat. There is no single fixed blend, so taste the meat with a small amount of seasoning before adding more to the whole salad.
Is Indian meat salad an authentic Indian dish?
Indian meat salad is not one universally standardized traditional Indian dish; the name describes salads that pair meat with Indian-inspired seasoning. Recipes vary in their choice of meat, vegetables and dressing, so the ingredients depend on the version being made.
Can you make Indian meat salad with leftover roast meat?
Yes, leftover roast meat can be used in Indian meat salad if it has been refrigerated promptly and is still safe to eat. Shred or finely slice it, then toss it with fresh vegetables and a dressing that complements its existing seasoning.
Should Indian meat salad be served cold or warm?
Indian meat salad is usually served chilled or at room temperature, although the meat can be added slightly warm. Cool it before adding leafy vegetables or yogurt dressing, which can wilt or separate when mixed with very hot meat.
What can you serve with Indian meat salad?
Indian meat salad pairs well with naan, flatbread or plain rice, which balance its seasoned meat and dressing. For a lighter meal, serve it with cucumber raita or extra fresh vegetables instead of adding another rich side.
Can Indian meat salad be made ahead for meal prep?
Yes, Indian meat salad can be partly prepared ahead: cook the meat and chop sturdy vegetables, then store them separately. Keep the dressing and leafy greens apart until serving so the salad stays fresh rather than soggy.
How long does Indian meat salad last in the fridge?
Keep Indian meat salad covered and refrigerated, and aim to eat it by the next day. Salads mixed with dressing or containing cooked meat lose quality quickly; discard any portion that has been left out for an extended time.
Is Indian meat salad a healthy meal?
Indian meat salad can be a balanced meal when it combines cooked meat with plenty of vegetables and a moderate amount of dressing. A yogurt- or lemon-based dressing and grilled meat make a lighter option than creamy dressing or fried meat.
Indian Meat Salad Vitamins & Minerals
Vitamins
B12
2.3µg · 96% DV
B3
9.2mg · 57% DV
Vitamin K
46µg · 38% DV
B6
0.62mg · 36% DV
Minerals
Selenium
37µg · 67% DV
Zinc
6.3mg · 57% DV
Phosphorus
314mg · 45% DV
Copper
0.28mg · 31% DV
Sodium
510mg · 22% DV
Potassium ⭐
630mg · 19% DV
Indian Meat Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Indian Meat Salad
To burn the 280 calories in 1 serving (medium) (200 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 Indian Meat Salad?
Indian Meat Salad brings cooked meat together with fresh vegetables, herbs and spices. Recipes vary, and chicken is a common choice, though other meats can be used. A lemon-based or yoghurt dressing may be added, depending on the cook and the regional influences.
The combination is savoury, aromatic and refreshing, and can be served as a light lunch or supper, or alongside other dishes in an Indian-inspired meal. It is high in protein, while the vegetables add freshness and some fibre. For a lighter version, use dressing sparingly and add extra leafy greens; flatbread or yoghurt makes a natural accompaniment.
How Nutritious Is Indian Meat 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 Indian Meat 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 Indian Meat Salad Contain Allergens?
No known major allergens
Which Diets Is Indian Meat Salad Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Indian Meat Salad Fat Profile
SATURATED
4.1g
MONOUNSATURATED
5.66g
POLYUNSATURATED
2.04g
Omega 6:3 ratio 15.3:1
Above the ideal 4:1 (15.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.