One plate salad (cucumber, tomato, onion) is about 37 kcal, with 1.3 g of protein, 6.1 g of carbohydrate, 3.1 g of fibre and 0.4 g of fat. Everything below is worked out from the ingredients, one by one.
There is a Jain version further down.
Salad: calories from 1 to 4 plates
Each row is the whole dish at that amount, so you can read off what you ate.
| Amount | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|
| 1 plate salad (cucumber, tomato, onion) | 37 | 1.3 | 6.1 | 0.4 |
| 2 plates salad (cucumber, tomato, onion) | 74 | 2.7 | 12 | 0.9 |
| 3 plates salad (cucumber, tomato, onion) | 111 | 4 | 18 | 1.3 |
| 4 plates salad (cucumber, tomato, onion) | 148 | 5.4 | 24 | 1.8 |
How they were worked out is at the end of the page.
What goes into it
This is how 1 plate salad (cucumber, tomato, onion) is built in the sample diet charts. Each ingredient links to its own page.
| Ingredient | Amount | Calories (kcal) |
|---|---|---|
| Cucumber (Kheera) | 80 g | 16 |
| Tomato | 50 g | 10 |
| Onion (Pyaz) | 20 g | 10 |
| Lemon (Nimbu) | 5 g | 2 |
| Total | 37 |
The Jain version
One plate salad (cucumber and tomato) is about 31 kcal, with 1.2 g of protein, 4.8 g of carbohydrate, 3 g of fibre and 0.4 g of fat.
The Jain diet charts use a version that leaves out the onion (pyaz).
| Ingredient | Amount | Calories (kcal) |
|---|---|---|
| Cucumber (Kheera) | 100 g | 20 |
| Tomato | 50 g | 10 |
| Lemon (Nimbu) | 5 g | 2 |
| Total | 31 |
The Jain diet chart page has every Jain sample day.
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Which diet charts use it
Some of the sample diet charts that use it, with the portion that fits a 1,500 calorie day. Change the calories on a plan page and the portion changes with it.
- 1500 calorie Indian vegetarian weight loss diet chart: a sample day1 plate salad (cucumber, tomato, onion) at lunch
- 1500 calorie Indian vegetarian PCOS diet chart: a sample day1 plate salad (cucumber, tomato, onion) at lunch
- 1500 calorie Indian eggetarian diabetes diet chart: a sample day1 plate salad (cucumber, tomato, onion) at lunch
- 1500 calorie Indian vegetarian menopause diet chart: a sample day1 plate salad (cucumber, tomato, onion) at lunch
Counting a whole plate
The vegetables page puts cucumber next to the rest of its food group.
- To add up a whole plate, use the thali calorie calculator.
- For the calories you need in a day, try the daily calorie calculator.
- The full list of dishes has them all.
How this was worked out
The page adds up the IFCT values for every ingredient at the weight used in the sample diet charts. The weights are raw, as the tables measure them. Katori means a standard 150 ml bowl. Your cooking will differ a little, so treat the number as a good starting point and check it against how you feel and what the scale says.
Calories and nutrients are calculated from the Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR).
Want it counted for your plate?
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