1 serving (150 grams) contains 200 calories, 5.0 grams of protein, 10.0 grams of fat, and 25.0 grams of carbohydrates.
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Nutrition Information
Calories |
315.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.8 g | 20% | |
| Saturated Fat | 4.7 g | 23% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 15.8 mg | 5% | |
| Sodium | 473.2 mg | 20% | |
| Total Carbohydrates | 39.4 g | 14% | |
| Dietary Fiber | 4.7 g | 16% | |
| Sugars | 7.9 g | ||
| protein | 7.9 g | 15% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 78.9 mg | 6% | |
| Iron | 1.6 mg | 8% | |
| Potassium | 394.3 mg | 8% | |
* 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 Mexican corn salad
Mexican Corn Salad, or 'Esquites,' is a traditional street food hailing from Mexican cuisine, often served as a vibrant, flavorful side dish. It consists of sweet corn kernels complemented by lime juice, mayonnaise, cotija cheese, chili powder, and garnished with cilantro. Corn serves as the dish's primary ingredient, providing a good source of dietary fiber, while cotija cheese adds protein and calcium. The salad is typically rich in flavor from seasonings and healthy fats from mayonnaise and cheese. This dish is a nutrient-dense option that balances carbohydrates, fats, and proteins while delivering essential vitamins and minerals.
Health Benefits
- Rich in dietary fiber from corn, supporting digestive health and helping regulate blood sugar levels.
- Good source of vitamin C from lime juice, which strengthens the immune system and promotes skin health.
- Contains calcium and protein from cotija cheese, essential for bone health and muscle repair.
Dietary Considerations
Selection and Storage
Refrigerate in an airtight container for up to 2-3 days. Add fresh lime juice and garnish immediately before serving for optimal flavor.
Common Questions About Mexican corn salad Nutrition
Is Mexican Corn Salad high in protein?
Mexican Corn Salad is not particularly high in protein. On average, a one-cup serving contains about 4-5 grams of protein, depending on the ingredients like cheese or beans added. For a higher protein version, you can include black beans, grilled chicken, or tofu.
Can I eat Mexican Corn Salad on a keto diet?
Mexican Corn Salad is not typically considered keto-friendly due to its high carbohydrate content, as corn contains around 24 grams of carbs per cup. Substituting corn with ingredients like zucchini or cauliflower rice could make it more keto-compatible.
What are the health benefits of Mexican Corn Salad?
Mexican Corn Salad provides a good source of fiber, vitamin C, and antioxidants, as well as lutein and zeaxanthin, which support eye health. However, traditional recipes may include mayonnaise or cheese, which can add saturated fat, so choosing lighter dressing options can make it healthier.
What is the recommended portion size for Mexican Corn Salad?
A typical portion of Mexican Corn Salad is about one cup, which contains approximately 200-250 calories depending on the ingredients. Pair it with a lean protein or serve it as a side dish to keep portions balanced.
How does Mexican Corn Salad compare to traditional elote (Mexican street corn)?
Mexican Corn Salad and elote share similar ingredients like corn, cheese, and chili powder. However, Mexican Corn Salad is often served off the cob and may include additional ingredients like red peppers, cilantro, and lime juice, making it more versatile as a side dish or topping.
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.
