1 serving (150 grams) contains 120 calories, 3.0 grams of protein, 2.0 grams of fat, and 22.0 grams of carbohydrates.
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Nutrition Information
Calories |
190.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.2 g | 4% | |
| Saturated Fat | 0.5 g | 2% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 238.1 mg | 10% | |
| Total Carbohydrates | 34.9 g | 12% | |
| Dietary Fiber | 4.8 g | 17% | |
| Sugars | 9.5 g | ||
| protein | 4.8 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 31.7 mg | 2% | |
| Iron | 1.6 mg | 8% | |
| Potassium | 476.2 mg | 10% | |
* 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 Salad with corn and tomatoes
Salad with corn and tomatoes is a vibrant, fresh side dish commonly associated with summer and cuisines like Mexican and Mediterranean. It typically combines sweet corn kernels, juicy tomatoes, and other ingredients such as herbs, lime juice, or olive oil. Nutritionally, this salad is low in calories and rich in fiber, vitamins A and C, and minerals like potassium. Both corn and tomatoes offer significant health benefits, as they are packed with antioxidants and essential nutrients. This salad is a refreshing and nutrient-dense option that can be served as a side dish or a main meal when paired with a protein source.
Health Benefits
- Rich in dietary fiber from corn and tomatoes, promoting healthy digestion and preventing constipation.
- High in vitamin C from tomatoes, which helps boost the immune system and supports skin health.
- Contains lutein and zeaxanthin, antioxidants in corn, which support eye health and may reduce risks of macular degeneration.
Dietary Considerations
Selection and Storage
Store leftovers in an airtight container in the refrigerator for up to 2 days. For best flavor, add dressing or lime juice right before serving to avoid sogginess.
Common Questions About Salad with corn and tomatoes Nutrition
Is Salad with Corn and Tomatoes high in protein?
While Salad with Corn and Tomatoes provides some protein, it is not considered a high-protein dish. A typical serving contains around 3-5 grams of protein, mainly from the added vegetables like corn and any optional toppings such as beans or nuts.
Can I eat Salad with Corn and Tomatoes on a keto diet?
Salad with Corn and Tomatoes is not ideal for a keto diet due to corn's relatively high carbohydrate content. A cup of corn contains about 24 grams of carbohydrates, which could exceed the daily carb limit for keto dieters. To make it keto-friendly, you can replace the corn with lower-carb vegetables such as zucchini or cucumber.
What are the health benefits of Salad with Corn and Tomatoes?
This salad provides a good amount of fiber, vitamins A and C (from tomatoes), and folate (from corn), benefiting heart health, digestion, and immunity. However, corn is higher in natural sugars and carbs, so it should be consumed in moderation, especially for those managing blood sugar levels.
What is a healthy portion size for Salad with Corn and Tomatoes?
A healthy portion size for Salad with Corn and Tomatoes is about 1-2 cups per serving. This amount typically contains around 150-200 calories, depending on added ingredients like dressing or cheese. Keep portions balanced to avoid exceeding calorie or carbohydrate goals.
How does Salad with Corn and Tomatoes compare to other vegetable-based salads?
Compared to other vegetable-based salads, this salad is richer in carbohydrates due to corn, making it a more energy-dense option. Salads like green salads with spinach or kale typically have fewer calories and carbs but lack the sweetness of corn. For extra variety, adding low-calorie vegetables like bell peppers can enhance both nutrition and flavor.
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.
