1 serving (150 grams) contains 80 calories, 2.0 grams of protein, 2.0 grams of fat, and 15.0 grams of carbohydrates.
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Nutrition Information
Calories |
126.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.2 g | 4% | |
| Saturated Fat | 0.5 g | 2% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 236.6 mg | 10% | |
| Total Carbohydrates | 23.7 g | 8% | |
| Dietary Fiber | 4.7 g | 16% | |
| Sugars | 7.9 g | ||
| protein | 3.2 g | 6% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 63.1 mg | 4% | |
| Iron | 0.8 mg | 4% | |
| Potassium | 315.5 mg | 6% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Cabbage and corn salad
Cabbage and corn salad is a fresh and nutritious dish combining shredded cabbage and sweet corn, often accompanied by a light dressing and additional vegetables or herbs. It has a global appeal but is most commonly found in cuisines inspired by Western salads or fusion dishes. Cabbage is low in calories yet high in fiber, vitamin C, and vitamin K, while corn provides carbohydrates, fiber, and small amounts of essential minerals like magnesium and iron. This colorful salad is excellent for light meals or as a side dish to more substantial entrees, offering a balance of refreshing crunch and natural sweetness.
Health Benefits
- Rich in dietary fiber, which supports digestive health and helps maintain a healthy gut microbiome.
- High in vitamin C from cabbage, which boosts immune function and acts as an antioxidant to protect cells.
- Provides magnesium from corn, essential for nerve function and maintaining steady blood pressure.
Dietary Considerations
Selection and Storage
Store the salad in an airtight container in the refrigerator for up to 2 days to maintain freshness. Dress the salad just before serving to prevent sogginess.
Common Questions About Cabbage and corn salad Nutrition
What is the nutritional content of cabbage and corn salad?
Cabbage and corn salad is low in calories, offering about 120-150 calories per cup, depending on the dressing used. It is rich in vitamin C, vitamin K, folate, and fiber. However, it is relatively low in protein, providing about 2-3 grams per serving.
Is cabbage and corn salad suitable for a keto or low-carb diet?
Cabbage is keto-friendly due to its low carbohydrate content (about 3 grams net carbs per cup). However, corn is higher in carbs, containing around 27 grams per cup, making this salad unsuitable for strict keto diets. It's better suited for moderate or higher-carb meal plans.
What are the health benefits of cabbage and corn salad?
This salad is high in antioxidants, particularly from cabbage's vitamin C and phytonutrients, which boost immunity and reduce inflammation. Corn adds energy-rich carbohydrates, vitamins like B6, and lutein for eye health. However, individuals with diabetes should watch their portions due to the higher carbohydrate content from corn.
What is the recommended serving size for cabbage and corn salad?
A standard serving size is about 1 to 1.5 cups, which keeps the calorie count between 120-200 calories, depending on added ingredients or dressing. For a lighter meal or appetizer, 1 cup is a good portion, while larger servings can be consumed as part of a main dish.
How does cabbage and corn salad compare to other vegetable salads?
Cabbage and corn salad is heartier and slightly higher in carbs compared to leafy green salads. It offers a distinct crunch from cabbage and sweetness from corn, unlike mixed greens or spinach salads. Preparation-wise, it’s versatile and can be customized with dressings, proteins, or seeds for added nutrients.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
