Sweet corn salad

Salad

Item Rating: 82/100

1 serving (150 grams) contains 120 calories, 4.0 grams of protein, 2.0 grams of fat, and 25.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		190.5
% Daily Value*
Total Fat		3.2 g	4%
	Saturated Fat	0.8 g	4%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		317.5 mg	13%
Total Carbohydrates		39.7 g	14%
	Dietary Fiber	4.8 g	17%
	Sugars	9.5 g
protein		6.3 g	12%
Vitamin D		0 mcg	0%
Calcium		31.7 mg	2%
Iron		1.6 mg	8%
Potassium		396.8 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: 28 cal (13.5%)

Protein: 25 cal (11.8%)

Carbs: 158 cal (74.6%)

About Sweet corn salad

Sweet corn salad is a refreshing dish made with cooked or raw sweet corn kernels, often mixed with fresh vegetables like tomatoes, onions, and peppers, alongside herbs and a tangy dressing. Originally cultivated in Central America, sweet corn has become a staple in cuisines worldwide, especially in American, Mexican, and Mediterranean dishes. Sweet corn is rich in carbohydrates, dietary fiber, and several micronutrients, including vitamin C, folate, and potassium. It is naturally low in fat and provides some plant-based protein, making it a nutrient-dense component of balanced diets. Sweet corn salad is often served chilled as a side dish or appetizer, adding color and flavor to meals with its sweet and creamy texture.

Health Benefits

• Promotes digestion due to the dietary fiber content in sweet corn.
• Supports a healthy immune system with vitamin C and antioxidants present in corn.
• Contributes to heart health through potassium, which regulates blood pressure levels.

Dietary Considerations

Allergens: None known

Suitable for: Vegetarian, gluten-free, low-fat diets

Not suitable for: Low-carb diets

Selection and Storage

Store fresh sweet corn unshucked in the refrigerator for up to 3 days. Once cooked or prepared as a salad, it should be consumed within 48 hours and kept in an airtight container.

Common Questions About Sweet corn salad Nutrition

Is Sweet Corn Salad high in protein?

Sweet Corn Salad is relatively low in protein, offering about 2-3 grams of protein per 1-cup serving, depending on added ingredients. While it's not a significant source of protein, the dish can be complemented with beans, tofu, or grilled chicken to boost the protein content.

Can I eat Sweet Corn Salad on a keto diet?

Sweet Corn Salad is not ideal for a strict keto diet, as corn is naturally high in carbohydrates. One cup of sweet corn contains approximately 27 grams of carbs, which would likely exceed the daily carb allowance for most keto plans. Consider substituting zucchini or cauliflower for a lower-carb variation.

What are the health benefits of Sweet Corn Salad?

Sweet Corn Salad provides fiber for digestion, along with antioxidants like lutein and zeaxanthin that support eye health. It's also a source of essential vitamins such as vitamin C, folate, and some B vitamins. However, its natural sugar and carb content mean it should be enjoyed in moderation, particularly for those managing blood sugar.

What is the recommended portion size for Sweet Corn Salad?

A recommended portion size for Sweet Corn Salad is about 1 cup, which typically contains around 120-150 calories, depending on additional ingredients. This serving size balances calorie intake while still offering a good source of fiber and micronutrients.

How does Sweet Corn Salad compare to other vegetable salads?

Sweet Corn Salad is higher in natural sugars and carbohydrates compared to leafy green salads but provides a sweeter flavor profile and a hearty texture. While it’s less nutrient-dense than spinach or kale salads, it’s a great source of energy, making it a satisfying side dish, especially when paired with fresh vegetables and healthy fats.

Data Sources & Scientific References