Kachumber Salad: Calories, Nutrition and Health Benefits
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Perplexity An ultra-light, hydrating Indian salad packed with raw vegetables, vitamins, and minerals—perfect for weight loss, diabetes management, and everyday healthy eating.
Quick Nutrition Facts
Per 100g Serving
| Nutrient | Amount |
|---|---|
| Calories | 16 kcal |
| Protein | 0.7g |
| Carbohydrates | 3.5g |
| Fiber | 0.8g |
| Sugars | 2.3g |
| Fat | 0.2g |
| Vitamin C | 12mg |
| Potassium | 147mg |
| Vitamin A | 141 IU |
| Water Content | 95% |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Kachumber's 95% water content makes it extraordinarily hydrating while remaining nearly calorie-free. The raw vegetables preserve heat-sensitive vitamin C, enzymes, and phytonutrients, delivering maximum nutritional punch with zero guilt.
Myth Busters
MYTH #1: Salad Alone Cannot Provide Nutrition
TRUTH: Kachumber salad delivers vitamin C (12mg), potassium (147mg), vitamin A, and antioxidants with zero cooking loss. When raw vegetables are combined optimally, they provide bioavailable micronutrients. Pair with protein for complete meals.
MYTH #2: Raw Vegetables Cause Digestive Issues
TRUTH: Raw vegetables in kachumber contain digestive enzymes and beneficial fiber. Lime juice enhances nutrient absorption and aids digestion. Avoid excess if you have IBS, but for most people, raw salads improve digestive health.
MYTH #3: Salads Are Boring and Taste Worse Than Cooked Food
TRUTH: Kachumber salad is crispy, refreshing, and flavorful when freshly prepared. Lime juice and rock salt enhance natural vegetable flavors. Its lightness makes it perfect before, with, or after meals.
MYTH #4: Salads Don't Keep You Full
TRUTH: The fiber, water content, and minerals in kachumber promote satiety. When paired with protein (paneer, dal, eggs), it becomes a complete, satisfying meal. The volume fills your stomach despite minimal calories.
MYTH #5: You Need Oil-Based Dressing for Nutrition
TRUTH: Kachumber's raw vegetables provide fat-soluble vitamins naturally. While a touch of healthy oil aids absorption, lime juice provides sufficient flavor and enhancement without added fat. Keep it light.
MYTH #6: Kachumber Salad Lacks Nutrients
TRUTH: Raw vegetables in kachumber provide vitamin C (preserved through no cooking), potassium (147mg, 4% DV), vitamin A, manganese, and bioactive compounds. The lack of cooking preserves nutrient integrity.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | 16 calories per 100g, 95% water, minimal sugar, high volume. Eat unlimited portions; fills stomach without calorie concern. |
| Muscle Gain |  | Only 0.7g protein; use as hydrating side dish. Pair with paneer, dal, eggs, or meat for protein completion. |
| Diabetes Management | | 3.5g carbs per 100g, minimal sugar (2.3g), zero glycemic impact. An ideal unlimited daily vegetable. |
| PCOS Management | | Low carb, low sugar, anti-inflammatory through antioxidants. Supports metabolic health without insulin triggers. |
| Pregnancy Nutrition |  | Vitamin C aids collagen formation and iron absorption; hydration supports fetal development. Lower on folate/calcium but complements other foods. |
| Viral/Flu Recovery | | Vitamin C boosts immunity, 95% water aids hydration, light on digestion, easily consumed during recovery. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Kachumber Salad
Understanding kachumber's minimal glycemic impact helps maximize its benefits for all health goals.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
Why Kachumber Keeps Blood Sugar Stable
With only 3.5g carbs per 100g and 2.3g natural sugar, kachumber produces virtually no glucose spike. The raw fiber and high water content slow any minimal carbohydrate absorption. This makes kachumber ideal for:
- Diabetics - Unlimited consumption with zero blood sugar concern
- Weight loss - No insulin response means sustained energy and reduced cravings
- Pre-workout - Won't cause stomach distress; provides hydration without calories
- Post-meal - Won't interfere with other foods' digestion
Serve freely with all meals; it only enhances overall meal balance.
Cultural Significance
Kachumber (also spelled Kachumbar) is a beloved Indian salad, particularly popular across North India.
In India:
- Central to Indian meals, served fresh before, with, or after main courses
- Known by regional names: Kachumber (Hindi/Urdu), Kachumbar (Marathi), Salad (English-influence)
- Essential in street food culture: alongside samosas, pakoras, tandoori chicken
- Seasonal ingredient variations: peak freshness during spring and autumn
- Ayurveda recommends for pitta balance and digestive fire (agni) stimulation
Global Impact:
- Middle Eastern fattoush and Israeli salads share similar fresh vegetable concepts
- Mediterranean fresh vegetable salads follow comparable light preparation methods
- Growing global appreciation for raw food culture makes kachumber increasingly popular
- Indian restaurant staple worldwide; signature side dish
Compare & Substitute
Kachumber vs Similar Fresh Salads (Per 100g)
| Nutrient | 🥗 Kachumber Salad | 🥬 Garden Salad | 🥒 Cucumber Salad | 🌶️ Coleslaw |
|---|---|---|---|---|
| Calories | 16 kcal | 15 kcal | 16 kcal | 150 kcal (with mayo) |
| Carbs | 3.5g | 2.8g | 3.6g | 9g |
| Fiber | 0.8g | 1.2g | 0.5g | 1.5g |
| Protein | 0.7g | 1.2g | 0.7g | 0.8g |
| Fat | 0.2g | 0.1g | 0.1g | 15g (mayo-based) |
| Water | 95% | 96% | 96.5% | 85% |
| Vitamin C | 12mg | 8mg | 2.8mg | 20.9mg |
| Best For | Indian meals, light | Universal salads | Ultra-light hydration | Protein pairing (mayo) |
Frequently Asked Questions
Is kachumber salad good for weight loss?
Kachumber is exceptional for weight loss at only 16 calories per 100g. The 95% water content provides volume and satiety without calories. Eat unlimited portions; the challenge is consuming enough volume for fullness. Pair with protein-rich foods (paneer, dal, eggs) for sustainable weight loss meals.
Can diabetics eat kachumber salad?
Diabetics can eat kachumber salad freely, daily, and in unlimited quantities. With only 3.5g carbs per 100g and 2.3g natural sugar, it produces zero glycemic spike. Raw vegetables provide fiber and minerals without blood glucose concern. A cornerstone salad for diabetes management.
What nutrients does kachumber salad provide?
Kachumber provides 12mg vitamin C (20% DV) for immunity, 147mg potassium (4% DV) for heart health, vitamin A for vision, and lycopene/antioxidants from tomatoes. The raw state preserves all heat-sensitive nutrients. While not nutrient-dense per calorie, it delivers significant micronutrient value.
Is kachumber salad a good protein source?
Kachumber provides 0.7g protein per 100g, minimal for a food. It's not suitable as a protein source alone but excels as a hydrating, nutrient-dense side dish. Pair with paneer (cheese), dal (lentils), eggs, or meat to create complete protein meals.
What are the main health benefits of kachumber salad?
Kachumber boosts immunity through 12mg vitamin C; supports kidney and cardiovascular function via hydration and potassium; aids digestion with raw fiber; reduces inflammation through antioxidants (lycopene); regulates blood pressure; and facilitates weight loss through minimal calories and high satiety.
How should kachumber salad be prepared?
Dice fresh cucumbers, firm tomatoes, red onions, and bell peppers into 0.5-inch cubes. Mix with fresh cilantro (roughly chopped), squeeze fresh lime juice, and add rock salt to taste. Serve immediately to preserve crispness and nutrients. Store dressing separately; avoid advanced preparation which causes sogginess.
When is the best time to eat kachumber salad?
Kachumber fits any meal: as an appetizer before main dishes; as a side with lunch or dinner; or as a refreshing post-meal palate cleanser. Its lightness makes it safe anytime, including late evening or before bed. Include daily for consistent hydration and micronutrient intake.
IMPORTANT NOTE
Use fresh, seasonal vegetables and consume on the day of preparation for maximum nutrients and food safety. Avoid preparing in advance for more than a few hours to maintain crispness.
Can kachumber salad cause digestive issues?
For most people, raw kachumber aids digestion through fiber and digestive enzymes. However, those with IBS or sensitive digestion should limit raw vegetables and focus on lightly cooked alternatives. Lime juice enhances digestion; rock salt aids nutrient absorption. Generally very safe.
