Calories in Tomato, Onion, Cucumber and Carrot

By NYUS Inc. · Published 27 October 2026

One tomato in the dal, a sliced onion and cucumber on the side, a carrot or beetroot in the salad plate: salad vegetables are the foods people log as "free" or skip, because the usual calorie figure is per 100 g and nobody weighs a tomato. This guide gives the calories, protein, fat, fibre and carbohydrate per 100 g for nine rows from the ICMR-NIN Indian Food Composition Tables 2017 (IFCT 2017), then turns them into one tomato, one onion, one cucumber, one carrot and a mixed salad plate using weights that are ours.

The short answer

By IFCT 2017, the nine rows run from 16 kcal per 100 g (green capsicum, D033) to 57 kcal per 100 g (small onion, G018). By our arithmetic, one medium tomato of about 100 g is about 19 kcal, a medium onion of about 100 g is 48 kcal, a medium cucumber of about 200 g is 39 kcal, a medium carrot of about 70 g is 23 kcal and a medium beetroot of about 100 g is 36 kcal. Our reading: the numbers are small, but a plate of mixed salad of about 300 g still comes to about 79 kcal before any dressing, salt or oil, so it is a light item, not a zero.

Calories, protein, fat, fibre and carbohydrate per 100 g

Each row is one IFCT 2017 Table 1 row, per 100 g edible portion as listed in the book, mean values as printed. Energy is the book's kilojoules divided by 4.184, to the nearest kcal. Fibre is total dietary fibre and carbohydrate is the book's available carbohydrate. Every row was measured in 5 or 6 regions. The values are for the raw vegetable.

Per piece and per salad plate

The weights are ours, not from IFCT: they are grams of edible portion, after peeling and trimming, for a medium vegetable. A medium tomato is about 100 g, a medium peeled onion 100 g, a small onion 15 g, a medium cucumber 200 g, a medium carrot 70 g, a medium beetroot 100 g, a medium white mooli 150 g and a medium capsicum 120 g. Real ones range from about half to double those weights, so weigh yours. Each figure is the per-100 g value times the grams, divided by 100, rounded to the nearest kcal and 0.1 g. The salad plate is our own mix of 100 g cucumber, 100 g hybrid tomato, 50 g onion and 50 g carrot, with nothing added.

What stands out in the numbers

• Onions are the densest here: 48 kcal per 100 g for big onion (G017) and 57 kcal for small onion (G018), against 16 to 20 kcal for capsicum, tomato and cucumber, because onion has about 9.56 to 11.58 g of carbohydrate per 100 g.
• Carrot, beetroot and mooli sit in the middle at 33, 36 and 32 kcal per 100 g. Carrot has the most fibre of the nine at 4.18 g per 100 g; the whole-vegetable roots are also in our root vegetables guide.
• Cucumber is light per gram but big per piece: about 20 kcal per 100 g, so a whole 200 g cucumber is about 39 kcal, about the same as two medium tomatoes (19 kcal each at 100 g).
• Hybrid and local tomato are close: 19 and 20 kcal per 100 g (D075 and D076), so the choice of tomato barely moves a log.

How to log it so the numbers hold

• Weigh one, then count. Put one of your usual tomatoes or onions on a kitchen scale, note the grams, and scale the table; peel and trim before weighing.
• The dressing is the part that adds up. Oil, lemon-salt-chaat masala, curd dressing, sev and papad are not in these rows; see our cooking oil fatty acids guide and, for the plate, our thali guide.
• Cooked is not raw. A tomato gravy or fried onion carries the oil it was cooked in; these rows are for the raw vegetable only.
• Compare with other vegetables. Our common vegetables guide has lauki, bhindi, brinjal and more per 100 g.

Where NYUS fits (our app)

We make NYUS, so read this as ours. NYUS is an AI fitness and nutrition coach in early access on Android, with no ads and no data selling. You log foods yourself by searching 8,900+ Indian and global foods or by barcode, and a weekly check-in adjusts your calories, macros and step goal once enough is logged. Barcode coverage of Indian packaged foods is not complete, so search by name when a scan finds nothing.

What this page leaves out

• A calorie or protein target: we have not looked up one for any person, so we give none.
• Other salad items in IFCT 2017 such as lettuce, cabbage, onion stalk (spring onion) and lemon juice, and any dressing, chaat masala, oil, salt or cooked dish: this page covers the nine rows above only. We found no bean-sprout row in IFCT 2017, so we give no numbers for sprouts.
• Anything about weight, health or what these vegetables do to your body: the page adds up food data and makes no claim about it. If you have a medical condition, ask your doctor or dietitian.

Sources

• ICMR-NIN, Indian Food Composition Tables 2017 (IFCT 2017). Table 1, protein, fat, total dietary fibre, available carbohydrate and energy per 100 g edible portion, read from the PDF on 27 Oct 2026: D033 (capsicum, green, 6 regions) on PDF page 46, D043 (cucumber, green, elongate, 6) on page 47, D075 (tomato, ripe, hybrid, 6) on page 48, D076 (tomato, ripe, local, 6) on page 49, F001 (beet root, 6) and F002 (carrot, orange, 6) on page 52, F010 (radish, elongate, white skin, 6) on page 53, and G017 (onion, big, 6) and G018 (onion, small, 5) on page 54. Energy converted from kJ at 4.184 kJ per kcal (D033 68 kJ = 16 kcal, G018 237 kJ = 57 kcal).
• nyus.in, the NYUS landing page, read on 27 Oct 2026 for the app statements in the NYUS section and the CTA.

The serving weights, the salad plate mix, the sums, the rounding and every sentence starting "Our reading" are NYUS's own arithmetic or opinion, not from a study. Names in brackets (tamatar, pyaaz, kheera, gajar, chukandar, mooli, shimla mirch) are our matching to the IFCT row names.

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