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Washing
Wash the vegetables thoroughly with water.
Mixed vegetable salad
Mixed vegetable salad has 56.2 calories per serving (1 Medium Cup) — that's 27.8 calories per 100g. It provides 2.5g protein, 9.9g carbs, and 0.7g fat. With a low glycemic index (GI: 36), this recipe is suitable for weight loss, diabetes management, heart health and more. The 5.6g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Mixed vegetable salad in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Cup (200 g)
- Calories56.2 kcal
- Carbs9.9 g (39.4 kcal)
- Protein2.5 g (10.1 kcal)
- Fats0.7 g (6.7 kcal)
Nutrition Label
Mixed vegetable salad
- Serving Size1 Medium Cup (200 g)
- Calories56.2 kcal
- Carbs9.9 g
- Fiber5.6 g
- Sugar4.3 g
- Protein2.5 g
- Fat0.7 g
- Saturated fat0.2 g
- Mono unsaturated fat0.1 g
- Poly unsaturated fat0.3 g
- Cholesterol0.0 mg
- Sodium432.8 mg
Nutrition per 100g
- Calories27.8 kcal
- Carbs4.9 g
- Fiber2.8 g
- Sugar2.1 g
- Protein1.2 g
- Fat0.4 g
- Cholesterol0.0 mg
- Sodium214.3 mg
1 serving = 202g
Cooking time: 15 minutes
Serves: 1 persons
Ingredients
Broccoli raw
25 Grams
Cucumber, green, short
50 Grams
Tomato ripe local
50 Grams
Carrot orange
50 Grams
Onion big
25 Grams
Salt
1 Grams
Black pepper powder
1 Grams
Instructions
1
2
Cutting
Cut them into cubes or slices. Add salt and black pepper powder and stir. Serve immediately.
Also Known As
Glycemic Index
36 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Mixed vegetable salad | Tamatar gajar soup | Thakkali Kerat Soup | Tomato carrot soup |
|---|---|---|---|---|
| Calories | 56.2 kcal | 78 kcal | 78 kcal | 78 kcal |
| Carbs | 9.9 g | 7.3 g | 7.3 g | 7.3 g |
| Protein | 2.5 g | 2 g | 2 g | 2 g |
| Fat | 0.7 g | 4.5 g | 4.5 g | 4.5 g |
| Fiber | 5.6 g | 3.9 g | 3.9 g | 3.9 g |
| Sugar | 4.3 g | 3.7 g | 3.7 g | 3.7 g |
| Sodium | 432.8 mg | 268.6 mg | 268.6 mg | 268.6 mg |
| Cholesterol | 0 mg | 9.6 mg | 9.6 mg | 9.6 mg |
Health Goals Suitability
Weight Loss
At just 56.2 kcal per serving, this is an excellent choice for weight management. The 5.6g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low.
Diabetes
With a low glycemic index of 36, this recipe supports stable blood sugar levels. The 5.6g fiber further slows glucose absorption.
Muscle Gain
Low protein content (2.5g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Zero cholesterol and low saturated fat (0.2g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health.
PCOS
Low GI (36) with 5.6g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Thyroid
Contains cruciferous vegetables which are goitrogenic when raw. However, cooking significantly reduces goitrogen activity. If you have hypothyroidism, ensure these are well-cooked and maintain a gap of 30-60 minutes from thyroid medication.
Portion Guidance
Weight Loss
1 Medium Cup (~202g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Medium Cup (~202g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Cup (~202g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Cup (~202g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Reduce sodium
Cut salt by half and boost flavor with lemon juice, fresh herbs, or amchur (dry mango powder) instead.
Meal prep friendly
Mixed vegetable salad stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (112.4-168.6 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Overcooking the vegetables
Why it matters: Overcooking destroys heat-sensitive vitamins (C, B-complex) and reduces fiber quality.
Fix: Cook vegetables until just tender. Add delicate vegetables (like spinach or capsicum) in the last 2-3 minutes.
Frequently Asked Questions
One serving of Mixed vegetable salad contains 56.2 kcal (2.5g protein, 9.9g carbs, 0.7g fat). That's 27.8 kcal per 100g. You can track exact portions in the Hint app.
At just 56.2 kcal per serving, this is an excellent choice for weight management. The 5.6g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 36, this recipe supports stable blood sugar levels. The 5.6g fiber further slows glucose absorption. The glycemic index is 36 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Mixed vegetable salad has 2.5g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Mixed vegetable salad is light enough for dinner at 56.2 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Mixed vegetable salad is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Low GI (36) with 5.6g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092
