Green Salad calories
per serving, not per 100 g
The short answer
One serving, weighed
21kcal 1 side plate — taken as 100 g — has about 21 calories, with 0.8 g protein, 3.6 g carbohydrate and 0.4 g fat. Two come to 42 kcal, three to 63 kcal.
Per 100 g, green salad carries 21 kcal మరియు 0.8 g protein.
మూలం·ICMR–NIN dietary guidance for Indians + weighed portions·1 side plate entered at 100 g·జూలై 2026న సమీక్షించాం
Serving assumed: 1 side plate ≈ 100 g — raw cucumber, tomato, carrot and onion, no dressing. Change the portion and every number below changes with it.
మూలం·ICMR–NIN dietary guidance for Indians + weighed portions·1 side plate entered at 100 g·జూలై 2026న సమీక్షించాం
పట్టికలోని ఒక వరుస నుండి ఒక సర్వింగ్కు
- Read the per-100 g row for green salad out of the Indian Food Composition Tables 2017 — analysed on Indian samples, so Indian wheat and Indian milk are not swapped for American ones. It gives 21 kcal మరియు 0.8 g protein per 100 g.
- Weigh what is actually served. This site enters 1 side plate at 100 g (raw cucumber, tomato, carrot and onion, no dressing). That weight is the number other calorie sites decline to state, and it is where their answers stop being answers.
- Multiply, linearly, and print the working: 21 × 100 ÷ 100 = 21 kcal ఒక్కో సర్వింగ్కు. ఏదీ పెంచి చూపలేదు, సర్దుబాటు చేయలేదు, సమం చేయలేదు — రెండు సర్వింగ్లు కచ్చితంగా ఒకదానికి రెట్టింపు.
- Reconcile the energy against its own macronutrients with Atwater factors on every build. A row more than 15% away from 4P + 4C + 9F (20% above 6 g of fibre) stops the build rather than shipping.
per serving = per 100 g × serving grams ÷ 100 Green Salad = 21 kcal × 100 g ÷ 100 = 21 kcal energy check = 4P + 4C + 9F ±15% (±20% if fibre ≥ 6 g)
Green Salad, entered by the portion
The kitchen ledger: one serving at 100 g, then two, then three. Every row is the row above multiplied — nothing is rounded up or quietly adjusted.
| Portion | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 serving | 100 g | 21 kcal | 0.8 g | 3.6 g | 0.4 g | 2.4 g |
| 2 servings | 200 g | 42 kcal | 1.6 g | 7.2 g | 0.8 g | 4.8 g |
| 3 servings | 300 g | 63 kcal | 2.4 g | 10.8 g | 1.2 g | 7.2 g |
మూలం·ICMR–NIN dietary guidance for Indians + weighed portions·1 side plate entered at 100 g·జూలై 2026న సమీక్షించాం
Kept in kilocalories — the "calories" printed on a packet. Carbohydrate is available carbohydrate. Fibre is entered on its own line and is counted in neither the carbohydrate column nor the energy figure.
The 100 g column, kept for the record
Because every other site quotes it, and because you should be able to check our arithmetic against theirs.
| Nutrient | Per 100 g | Per 1 side plate (100 g) |
|---|---|---|
| Energy | 21 kcal | 21 kcal |
| Protein | 0.8 g | 0.8 g |
| Carbohydrate (available) | 3.6 g | 3.6 g |
| Fat | 0.4 g | 0.4 g |
| Dietary fibre | 2.4 g | 2.4 g |
మూలం·IFCT 2017 + published recipe weights·జూలై 2026న సమీక్షించాం
What it takes to burn off 1 side plate of green salad
Minutes of activity for a 70 kg adult to spend 21 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.
మూలం·2024 Adult Compendium of Physical Activities·MET × 3.5 × 70 kg ÷ 200·జూలై 2026న సమీక్షించాం
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 green salad sits in an Indian plate
Among the 16 raita, chutney & sides entries on this site, green salad ranks ప్రొటీన్కు 13వ (0.8 g per 100 g) and శక్తి సాంద్రతకు 16వ (21 kcal per 100 g). The protein leader in the group is lehsun chutney at 5.0 g.
దీని శక్తిలో 15% ప్రొటీన్ నుంచి వస్తుంది — ఫర్వాలేదు, కానీ దీనితోనే కూర్చిన ప్లేట్ సరిపోదు. పప్పు, పెరుగు, పనీర్ లేదా గుడ్లు ఆ లోటును తక్కువ ఖర్చుతో పూరిస్తాయి. 100 g కి 2.4 g తో ఫైబర్ మధ్యస్థంగా ఉంది.
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.
ప్రశ్నలు
How many calories are in 1 side plate?
About 21 kcal for 1 side plate, taken as 100 g (raw cucumber, tomato, carrot and onion, no dressing). Two come to roughly 42 kcal and three to 63 kcal. Per 100 g, green salad carries 21 kcal.
How much protein is in green salad?
0.8 g per 100 g, which works out to 0.8 g in 1 side plate. That is 15% of the energy in this food, and ranks 13th of 16 in the raita, chutney & sides group on this site.
Is green salad good for weight loss?
At 21 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 cucumber, tomato, carrot and onion, no dressing. 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.
Where this number comes from
సేకరించిన పదార్థాల ఆధారంగా చేసిన రెసిపీ విశ్లేషణ. ఇక్కడ కార్బోహైడ్రేట్ అంటే అందుబాటులో ఉన్న కార్బోహైడ్రేట్ — డైటరీ ఫైబర్ను మినహాయించి విడిగా ఇవ్వబడింది.
రెసిపీ మరియు వండిన తర్వాత బరువు: 45 g cucumber, 35 g tomato and 20 g carrot, raw, with lemon and salt and no dressing. Finished weight 100 g, one plate.
Confidence in the quantities: high. Two or three ingredients, one of them dominant, little or no cooking fat. This dish does not move much between households.
Source row: IFCT 2017 D043, Cucumber, green, elongate (Cucumis sativus); IFCT 2017 D076, Tomato, ripe, local (Solanum lycopersicum); IFCT 2017 F002, Carrot, orange (Daucus carota). Energy on this row is the Atwater sum of the ingredients above, not an independent measurement, so it reconciles by construction — that is a property of the method and not evidence that the quantities are right. The ingredient weights are this site's assumption; the table rows behind each ingredient are not. Every ingredient here is an IFCT row and all three are mostly water, which is why the computed plate lands well under the hand-entered one. Add a dressing or a fried papad and the number stops applying.
Every food on this site carries this label. What each one means, and how many foods sit behind each, is set out on the method page.
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.
మూలం·IFCT 2017 + published recipe weights·జూలై 2026న సమీక్షించాం
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