Green Salad Calories & Nutrition (ग्रीन सलाद)

Green Salad has 94 calories per 1 katori (63 kcal per 100 g)

Healthy Foods Health Rating: 8/10 Best time: Lunch, Dinner
94 kcal

Green Salad Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Green Salad broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
100 g 100 g 63 kcal 1 g 4.9 g 4.2 g
1 katori standard 150 g 94 kcal 1.5 g 7.4 g 6.3 g
1 bowl 200 g 125 kcal 2 g 9.9 g 8.4 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Green Salad to your thali See the total calories of your whole meal.
Nutrition Facts — Green Salad (per 1 katori)
Nutrient Per serving Per 100 g % DV*
Calories 94 kcal 63 kcal 5%
Protein 1.5 g 1 g 3%
Carbohydrates 7.4 g 4.9 g 2%
Fat 6.3 g 4.2 g 10%
Fiber 3.2 g 2.1 g 13%
Sugar 2.3 g 1.5 g 5%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 1.5 g · 7%
Carbs 7.4 g · 32%
Fat 6.3 g · 61%
Burn it off

Minutes of activity to burn 94 kcal (70 kg adult):

Brisk walking 20 min
Cycling 13 min
Running 10 min
Yoga 27 min

Is Green Salad good for weight loss?

Yes — a good choice

Green Salad carries roughly 63 kcal per 100 g, which is low for an everyday Indian food. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Is Green Salad good for muscle gain?

Mainly an energy food

Green Salad provides about 1 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 1.6 g of protein per 100 kcal, so it is not an efficient way to hit a protein target. Pair it with a dedicated protein source — dal, curd, paneer, eggs, soya or chicken — rather than relying on it for muscle growth.

Health tips for eating Green Salad

A light option for dinner or a lighter meal. Add a protein source such as dal, paneer, egg or chicken to make it a complete meal.

About Green Salad

Lettuce, cucumber, tomato and other raw vegetables with a light dressing.

Frequently asked questions about Green Salad

1 katori green salad (150 g) contains approximately 94 calories, along with 1.5 g protein, 7.4 g carbohydrates and 6.3 g fat.

1 katori green salad (150 g) mein lagbhag 94 calorie aur 1.5 g protein hota hai. Isme 7.4 g carbs aur 6.3 g fat bhi hota hai.

1 कटोरी ग्रीन सलाद (150 ग्राम) में लगभग 94 कैलोरी और 1.5 ग्राम प्रोटीन होता है। इसमें 7.4 ग्राम कार्बोहाइड्रेट और 6.3 ग्राम फैट भी होता है।

100 g of Green Salad contains about 63 calories, 1 g protein, 4.9 g carbs and 4.2 g fat.

Yes — a good choice. Green Salad carries roughly 63 kcal per 100 g, which is low for an everyday Indian food. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Green Salad contains about 1 g of protein per 100 g, which is considered low for Indian foods. Pair it with dal, curd, paneer or eggs to lift the protein content of the meal.

Green Salad provides roughly 4.9 g of carbohydrates and 1.5 g of sugar per 100 g. That is a moderate carbohydrate load for a typical serving. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Green Salad is best eaten at lunch, dinner.

For a 70 kg adult, burning the roughly 94 calories in 1 katori green salad takes brisk walking for about 20 minutes, or cycling for about 13 minutes, or running for about 10 minutes, or yoga for about 27 minutes.

Compare Green Salad with other foods

Green Salad vs Khichdi Green Salad vs Sprouts Salad Green Salad vs Oats Green Salad vs Vegetable Soup Green Salad vs Bajra

Similar foods in Healthy Foods

Khichdi

200 kcal

Sprouts Salad

105 kcal

Oats

150 kcal

Vegetable Soup

110 kcal

Bajra

348 kcal

Barley

316 kcal

Trending Indian foods

Chai (Tea)

75 kcal

Biryani

350 kcal

Curd (Yogurt)

98 kcal

Chana Masala

180 kcal

Rajma

165 kcal

Dal

120 kcal

Palak Paneer

220 kcal

Pav Bhaji

400 kcal

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 30 October 2026

This page is for general information only and is not medical advice. See our disclaimer.