Onion Salad (Kachumber) calories
per serving, not per 100 g
32 kcal 1 side plate — taken as 80 g — has about 32 calories, with 1.0 g protein, 5.6 g carbohydrate and 0.2 g fat. Two come to 64 kcal, three to 96 kcal.
Per 100 g, onion salad (kachumber) carries 40 kcal and 1.2 g protein.
Serving assumed: 1 side plate ≈ 80 g — raw onion, tomato and cucumber with lemon, no oil. Change the portion and every number below changes with it.
Onion Salad (Kachumber) calories by portion
The whole point of this site: an Indian portion, not a laboratory 100 g. Everything below scales linearly from the 80 g serving.
| Portion | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 serving | 80 g | 32 kcal | 1.0 g | 5.6 g | 0.2 g | 1.4 g |
| 2 servings | 160 g | 64 kcal | 1.9 g | 11.2 g | 0.5 g | 2.9 g |
| 3 servings | 240 g | 96 kcal | 2.9 g | 16.8 g | 0.7 g | 4.3 g |
Figures in kilocalories — the "calories" on a food label. Carbohydrate is available carbohydrate; fibre is listed separately and is included in neither the carbohydrate column nor the energy figure.
Full nutrition per 100 g
| Nutrient | Per 100 g | Per 1 side plate (80 g) |
|---|---|---|
| Energy | 40 kcal | 32 kcal |
| Protein | 1.2 g | 1.0 g |
| Carbohydrate (available) | 7.0 g | 5.6 g |
| Fat | 0.3 g | 0.2 g |
| Dietary fibre | 1.8 g | 1.4 g |
What it takes to burn off 1 side plate of onion salad (kachumber)
Minutes of activity for a 70 kg adult to spend 32 kcal, using MET values from the 2024 Adult Compendium of Physical Activities. This is a scale check, not a licence — appetite rises with activity and the two do not cancel neatly.
Calculated as MET × 3.5 × 70 kg ÷ 200 kcal per minute. Full working on the method page, and the whole activity dataset at BurnLab.
Where onion salad (kachumber) sits in an Indian plate
Among the 16 raita, chutney & sides entries on this site, onion salad (kachumber) ranks 10th for protein (1.2 g per 100 g) and 15th for energy density (40 kcal per 100 g). The protein leader in the group is lehsun chutney at 5.0 g.
Protein supplies 12% of its energy — respectable, but a plate built only on this will run short. Dal, curd, paneer or eggs close the gap cheaply. There is very little fibre here — 1.8 g per 100 g.
A realistic day matters more than any single dish. If you are building a meal, the thali builder adds several foods and their real servings together in one total.
Questions
How many calories are in 1 side plate?
About 32 kcal for 1 side plate, taken as 80 g (raw onion, tomato and cucumber with lemon, no oil). Two come to roughly 64 kcal and three to 96 kcal. Per 100 g, onion salad (kachumber) carries 40 kcal.
How much protein is in onion salad (kachumber)?
1.2 g per 100 g, which works out to 1.0 g in 1 side plate. That is 12% of the energy in this food, and ranks 10th of 16 in the raita, chutney & sides group on this site.
Is onion salad (kachumber) good for weight loss?
At 40 kcal per 100 g it is on the lighter side, so portion size is forgiving. Protein is moderate, so pair it with dal, curd or a non-veg side to stay full. No single food makes or breaks a diet; the total for the day does.
Why does this differ from other calorie sites?
Two reasons. First, most sites publish a per-100 g figure from a US database and leave you to guess what a roti or a katori weighs; this page states the serving weight up front. Second, home-cooked Indian food varies enormously with oil and ghee — the figures here assume raw onion, tomato and cucumber with lemon, no oil. A restaurant version can be 30 to 60% higher.
Similar foods
Four more from raita, chutney & sides, and three from elsewhere with a similar energy density.
Nutrient values are averages for the stated preparation, based on the Indian Food Composition Tables 2017 (ICMR–NIN) and standard recipe analysis. Energy is reconciled against the macronutrients with Atwater factors on every build. General information only — not medical or nutrition advice. Home-cooked Indian food varies enormously with oil, ghee and portion size; every value here is an average for a stated serving, with the assumption shown.