Salad with corn

Lunch

Item Rating: 77/100

1 serving (150 grams) contains 120 calories, 3.0 grams of protein, 3.0 grams of fat, and 22.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		189.3
% Daily Value*
Total Fat		4.7 g	6%
	Saturated Fat	0.8 g	4%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		315.5 mg	13%
Total Carbohydrates		34.7 g	12%
	Dietary Fiber	6.3 g	22%
	Sugars	9.5 g
protein		4.7 g	9%
Vitamin D		0 mcg	0%
Calcium		47.3 mg	3%
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

Fat: 42 cal (21.2%)

Protein: 18 cal (9.4%)

Carbs: 138 cal (69.4%)

About Salad with corn

Salad with corn is a vibrant dish featuring sweet corn kernels as a key ingredient. Often paired with vegetables such as tomatoes, cucumbers, onions, and leafy greens, it is a versatile staple in cuisines worldwide, commonly seen in American, Mexican, and Mediterranean dishes. Corn is a whole grain that provides a mix of carbohydrates, dietary fiber, and small amounts of protein. Rich in essential nutrients like vitamin C, folate, magnesium, and antioxidants such as lutein, a corn-based salad can offer energy and promote overall well-being. The nutritional makeup will vary depending on additional ingredients and dressings, but it is generally low in fat and packed with vitamins and minerals from its veggie components.

Health Benefits

• Boosts eye health due to lutein and zeaxanthin found in corn, which are essential antioxidants for maintaining good vision.
• Supports digestive health with dietary fiber from corn and vegetables, aiding in regular bowel movements.
• Contributes to energy production with corn's carbohydrates and B vitamins, particularly thiamine and folate.

Dietary Considerations

Allergens: Contains corn, potentially nuts or dairy if added to the salad

Suitable for: Vegetarian, gluten-free

Not suitable for: Low-carb diets, individuals with a corn allergy

Selection and Storage

Store salad with corn in an airtight container in the refrigerator for up to 2 days. To keep ingredients fresh, add dressings or toppings such as croutons just before serving.

Common Questions About Salad with corn Nutrition

Is salad with corn a good source of protein?

Salad with corn is not particularly high in protein as corn contains about 3 grams of protein per cup. If you want to boost the protein content, consider adding ingredients like beans, tofu, grilled chicken, or nuts.

Can I eat salad with corn on a keto diet?

Corn is relatively high in carbohydrates, with about 24 grams of carbs per cup, making it less suitable for a strict keto diet. If you’re aiming to stay under a typical keto carb limit, you might want to skip the corn or replace it with a lower-carb vegetable like zucchini or cauliflower.

What are the health benefits and concerns of eating salad with corn?

Corn is a good source of fiber, vitamins like B6, and antioxidants such as lutein and zeaxanthin, which are beneficial for eye health. However, it is higher in natural sugars and carbs, so moderation is important for individuals managing blood sugar or following low-carb diets.

What is the recommended portion size for salad with corn?

A recommended serving size for salad with corn is about 1 to 2 cups, depending on your dietary needs. Ensure balance by including a variety of vegetables, and consider limiting corn to ½ cup to manage carbohydrate intake.

How does salad with corn compare to other salads?

Salad with corn tends to be higher in carbohydrates compared to greens-based salads like kale or spinach salads. However, it adds a natural sweetness and crunch. To control calories and carbs, pair it with lighter dressings and a variety of low-calorie vegetables.

Data Sources & Scientific References