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Washing
Wash the tomato, apple, and cucumber thoroughly.
Vellarikkai Apple Thakkali Salad
Vellarikkai Apple Thakkali Salad has 28 calories per serving (1 Small Cup) — that's 27.7 calories per 100g. It provides 0.7g protein, 5.5g carbs, and 0.3g fat. With a low glycemic index (GI: 44), this recipe is suitable for weight loss, diabetes management, heart health and more.
Track the exact calories and macros of Vellarikkai Apple Thakkali Salad in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories28.0 kcal
- Carbs5.5 g (22.1 kcal)
- Protein0.7 g (2.9 kcal)
- Fats0.3 g (3.1 kcal)
Nutrition Label
Vellarikkai Apple Thakkali Salad
- Serving Size1 Small Cup (100 g)
- Calories28.0 kcal
- Carbs5.5 g
- Fiber2.0 g
- Sugar2.9 g
- Protein0.7 g
- Fat0.3 g
- Saturated fat0.1 g
- Mono unsaturated fat0.0 g
- Poly unsaturated fat0.1 g
- Cholesterol0.0 mg
- Sodium395.0 mg
Nutrition per 100g
- Calories27.7 kcal
- Carbs5.5 g
- Fiber2.0 g
- Sugar2.8 g
- Protein0.7 g
- Fat0.3 g
- Cholesterol0.0 mg
- Sodium391.0 mg
1 serving = 101g
Cooking time: 15 minutes
Serves: 2 persons
Ingredients
Cucumber, green, short
100 Grams
Tomato ripe local
50 Grams
Apple small
50 Grams
Salt
2 Grams
Instructions
1
2
Chopping
Chop the vegetables and fruits into fine slices or can be made into cubes.
3
Tossing
Toss it well adding a pinch of salt if required.
4
Serving
Serve it with main meals.
Glycemic Index
44 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 | Vellarikkai Apple Thakkali Salad | Tamatar kheera bhigoya pani | Tamatar kheera koshimbir | Tamatar kheera salad |
|---|---|---|---|---|
| Calories | 28 kcal | 3.8 kcal | 17.5 kcal | 17.5 kcal |
| Carbs | 5.5 g | 0.6 g | 2.8 g | 2.8 g |
| Protein | 0.7 g | 0.2 g | 0.9 g | 0.9 g |
| Fat | 0.3 g | 0.1 g | 0.3 g | 0.3 g |
| Fiber | 2 g | 0.4 g | 2 g | 2 g |
| Sugar | 2.9 g | 0.2 g | 0.8 g | 0.8 g |
| Sodium | 395 mg | 1.7 mg | 8 mg | 8 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Similar Recipes
Health Goals Suitability
Weight Loss
At just 28 kcal per serving, this is an excellent choice for weight management. The low-calorie vegetables keep the energy density low.
Diabetes
With a low glycemic index of 44, this recipe supports stable blood sugar levels. The 2g fiber further slows glucose absorption.
Muscle Gain
Low protein content (0.7g 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 (0.1g) make this heart-friendly.
PCOS
Low GI (44) with 2g fiber supports insulin sensitivity — key for PCOS management. The high fiber content supports hormone balance by aiding estrogen metabolism.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions.
Portion Guidance
Weight Loss
1 Small Cup (~101g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~101g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~101g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~101g) 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.
Meal prep friendly
Vellarikkai Apple Thakkali 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 (56-84.1 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Vellarikkai Apple Thakkali Salad contains 28 kcal (0.7g protein, 5.5g carbs, 0.3g fat). That's 27.7 kcal per 100g. You can track exact portions in the Hint app.
At just 28 kcal per serving, this is an excellent choice for weight management. 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 44, this recipe supports stable blood sugar levels. The 2g fiber further slows glucose absorption. The glycemic index is 44 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Vellarikkai Apple Thakkali Salad has 0.7g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Vellarikkai Apple Thakkali Salad is light enough for dinner at 28 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Vellarikkai Apple Thakkali 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 (44) with 2g fiber supports insulin sensitivity — key for PCOS management. 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/138.3.439Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
