Calories in Kachumber salad: per serving and per 100 g
By The DietGhar Team. Nutrition values checked 13 October 2026.
A serving of kachumber salad (1 bowl, about 100 g) has 20 kcal, with 0.8 g protein, 4.6 g carbohydrate and 0.2 g fat. Per 100 g it comes to 20 kcal. That is 4 g of protein for every 100 kcal you eat.
Nutrition table
| Nutrient | Per serving (100 g) | Per 100 g |
|---|---|---|
| Calories | 20 kcal | 20 kcal |
| Protein | 0.8 g | 0.8 g |
| Carbohydrate | 4.6 g | 4.6 g |
| Fat | 0.2 g | 0.2 g |
| Fibre | 1.1 g | 1.1 g |
Serving: 1 bowl, about 100 g. Source below, checked 13 October 2026.
What one serving looks like
One bowl of about 100 g of kachumber is chopped cucumber, tomato and onion with lemon and salt, about a cereal bowl.
Where it fits in a 1,200 to 1,600 kcal day
At 20 kcal, one serving is about 1 percent of a 1,600 kcal day and about 2 percent of a 1,200 kcal day. It adds volume and fibre to a plate for hardly any calories. Having a bowl before a meal can help you eat less of the heavier dishes.
Your own number depends on your height, weight, age and activity, so use the calorie calculator to find it, or read our guide to the calories in popular Indian foods.
If you are watching sugar or carbohydrate, see the diabetes diet chart for Indian meals. Similar foods: Lauki sabzi, Boiled sweet potato and Bhindi sabzi.
How cooking changes the number
No cooking involved. Chaat masala and salt add flavour, and sugary dressings would change the number.
A swap to try
Try Vegetable raita. Raita brings protein and makes the salad more filling. Vegetable raita (1 katori, about 100 g) comes to 52 kcal, which is 32 kcal more than 20 for kachumber salad, but it brings something different to the plate.
Who might want to watch it
Raw onion can cause acidity in some people. Leave it out if it bothers you.
This page is general nutrition information, not medical advice. If you have a medical condition, your doctor decides what you eat and how much.
Compare with similar foods
| Food | Serving | kcal | Protein |
|---|---|---|---|
| Vegetable raita | 1 katori, about 100 g | 52 | 2.9 g |
| Lauki sabzi | 1 katori, about 150 g | 69 | 1.1 g |
| Boiled sweet potato | 1 medium, peeled, about 130 g | 99 | 1.8 g |
| Bhindi sabzi | 1 katori, about 100 g | 100 | 2.1 g |
| Baingan bharta | 1 katori, about 150 g | 121 | 1.9 g |
| Mixed vegetable sabzi | 1 katori, about 150 g | 129 | 2.4 g |
Keep going
Sources and last checked
Last checked 13 October 2026. We calculated this dish from USDA values for its ingredients, using a standard home recipe for one serving: 45 g cucumber, peeled, 30 g tomatoes, red, ripe, raw, year round average, 25 g onions, 2 g lemon juice, which cooks down to about 100 g. Your recipe will differ with how much oil you use.
- Cucumber, peeled, raw, USDA FoodData Central, SR Legacy (April 2018), FDC ID 169225
- Tomatoes, red, ripe, raw, year round average, USDA FoodData Central, SR Legacy (April 2018), FDC ID 170457
- Onions, raw, USDA FoodData Central, SR Legacy (April 2018), FDC ID 170000
- Lemon juice, raw, USDA FoodData Central, SR Legacy (April 2018), FDC ID 167747
These are averages. Packaged and restaurant versions differ, and the USDA tables describe foods as sold and cooked in the United States, so Indian home cooking can vary.
