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Indian Salad Calories
Colorful vegetables, lemon, spices, low calorie, high fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Indian Salad (120 g) has 54 calories. That works out to 45 calories per 100 g. It contains 9.8 g of carbs, 2 g of protein, 0.7 g of fat and 3.5 g of fiber. Its 45.6 mg of Vitamin C covers 51% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Indian Salad Nutrition Facts
Selected: 1 cup (medium) · 120 g
54
KCAL / 120G
Carbs
9.8g
· 4% DV
Protein
2g
· 4% DV
Fat
0.7g
· 1% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 73% · Protein 15% · Fat 12%
Indian Salad nutrition facts table · 1 cup (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 54 kcal | |
| Total fat | 0.7 g | 1% |
| Saturated fat | 0.11 g | 1% |
| Trans fat | 0 g | |
| Sodium | 38 mg | 2% |
| Total carbohydrate | 9.8 g | 4% |
| Fiber | 3.5 g | 13% |
| Protein | 2 g | 4% |
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 Indian Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 120 g | 54 kcal |
| 1 cup (small) | 80 g | 36 kcal |
| 100 g | 100 g | 45 kcal |
| 1 piece (small) | 100 g | 45 kcal |
| 1 serving (medium) | 150 g | 68 kcal |
| 1 cup (large) | 180 g | 81 kcal |
| 1 piece (large) | 200 g | 90 kcal |
| 1 serving (large) | 220 g | 99 kcal |
| 1 bottle (jumbo) | 250 g | 113 kcal |
Calculated from 45 calories per 100 g.
Frequently Asked Questions About Indian Salad
What is Indian Salad made of?
Indian Salad commonly combines chopped cucumber, tomato, and onion with lemon juice, fresh herbs, and spices. Recipes vary by region and household, so green chilli, coriander, mint, or cumin may also be included.
How do you make Indian Salad?
To make Indian Salad, chop the vegetables into bite-size pieces, then toss them with lemon juice, herbs, and seasoning. Cut the ingredients evenly and dress just before serving for a crisp, fresh texture.
Where does Indian Salad come from?
Indian Salad is a broad name for fresh vegetable salads served across India, rather than one fixed regional recipe. A common version resembles kachumber, a simple mix of chopped cucumber, tomato, and onion.
What dressing goes on Indian Salad?
Indian Salad is usually dressed simply with lemon or lime juice, salt, and sometimes roasted cumin or chilli. It does not need a creamy dressing; add the citrus gradually so the vegetables stay bright rather than watery.
What should you serve with Indian Salad?
Indian Salad pairs well with curries, biryani, dal, grilled meats, and flatbreads. Its fresh, tangy vegetables offer contrast to rich or spicy dishes, and it can also be served alongside a main meal as a crunchy side.
Can you make Indian Salad ahead of time?
You can chop the vegetables for Indian Salad ahead, but keep the dressing separate until serving. Lemon juice and salt draw moisture from cut vegetables, so mixing them in early can leave the salad limp.
How do you keep Indian Salad from getting watery?
To keep Indian Salad from getting watery, remove excess seeds from very juicy tomatoes and add salt and lemon shortly before serving. If the vegetables release liquid, drain it rather than stirring it back into the salad.
Is Indian Salad the same as kachumber?
Not always, although many Indian Salad recipes are essentially kachumber. Kachumber usually refers to a simple chopped cucumber, tomato, and onion salad; Indian Salad can be a broader label for versions with different vegetables and seasonings.
Can you make Indian Salad without onion?
Yes, Indian Salad works without onion; cucumber, tomato, herbs, and lemon still give it plenty of freshness. Add extra coriander or mint for aroma, or use finely chopped bell pepper for another crisp element.
How do you make Indian Salad less spicy?
Make Indian Salad mild by leaving out green chilli and chilli powder, then season with lemon, herbs, and a little cumin instead. If the salad is already too hot, mix in more chopped cucumber and tomato.
Indian Salad Vitamins & Minerals
Vitamins
Vitamin C
45.6mg · 51% DV
Vitamin K
45.6µg · 38% DV
Vitamin A
252µg · 28% DV
Folate
45.6µg · 11% DV
Minerals
Copper
0.07mg · 8% DV
Potassium ⭐
252mg · 7% DV
Manganese
0.13mg · 6% DV
Phosphorus
34mg · 5% DV
Sodium
38mg · 2% DV
Indian Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Indian Salad
To burn the 54 calories in 1 cup (medium) (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 Indian Salad?
Indian Salad is a fresh side dish commonly made with chopped vegetables such as cucumber, tomato and onion, dressed with lemon juice and spices. Recipes vary across India; some include fresh coriander, green chilli or other herbs, so the flavour can be mild and bright or pleasantly sharp.
In India, it is often served alongside curries, rice and breads to bring a cool, crisp contrast to the meal. It also works well with grilled foods or as a simple salad in kitchens elsewhere. With plenty of vegetables, it is a light, fibre-containing choice; a 100 g serving has 2.9 g of fibre. Use lemon and herbs for a fresh dressing, adding oil or chilli to suit your taste.
How Nutritious Is Indian Salad?
Nutrient density
Very 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 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 Salad Contain Allergens?
No known major allergens
Which Diets Is Indian 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
Indian Salad Fat Profile
SATURATED
0.11g
MONOUNSATURATED
0.18g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.