1 serving (150 grams) contains 120 calories, 4.0 grams of protein, 2.0 grams of fat, and 25.0 grams of carbohydrates.
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Nutrition Information
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
About Sweetcorn salad
Sweetcorn salad is a refreshing dish typically made with sweetcorn kernels, fresh vegetables, and light dressings. Common in cuisines worldwide, it is especially popular in American, Mexican, and Mediterranean kitchens. Sweetcorn itself is native to Central America and belongs to the maize family. It is a nutrient-rich addition to meals, offering a good source of complex carbohydrates, dietary fiber, and essential vitamins such as vitamin C and folate. Sweetcorn is also rich in antioxidants like lutein and zeaxanthin, which support eye health. Often enhanced with ingredients like tomatoes, red onions, cucumber, or herbs, sweetcorn salad is a versatile, colorful, and nutrient-dense dish, low in fat and moderate in calories, making it an excellent side or light main course for various diets.
Health Benefits
- Supports eye health due to the high content of lutein and zeaxanthin, which are powerful antioxidants.
- Promotes digestive health with approximately 2 grams of dietary fiber per 100 grams of sweetcorn.
- Contributes to immune function as sweetcorn contains vitamin C, offering about 11% of the daily value per 100 grams.
- Provides a source of energy-rich complex carbohydrates, making it a great option for active lifestyles.
- Supports fetal development due to the folate content, which is essential for DNA synthesis and cell growth.
Dietary Considerations
Selection and Storage
Store fresh sweetcorn in the refrigerator and use within 1-2 days for optimum freshness. If cooked, refrigerate the salad in an airtight container and consume within 3 days.
Common Questions About Sweetcorn salad Nutrition
What is the nutritional content of sweetcorn salad?
Sweetcorn salad is moderately low in calories, with about 86 calories per 100 grams (for sweetcorn itself, excluding additional ingredients). It contains around 3.3 grams of protein, 1.3 grams of fat, and 19 grams of carbohydrates, including 2.7 grams of dietary fiber. Additionally, sweetcorn is a good source of vitamins like B6 and folate, and minerals such as potassium and magnesium.
Is sweetcorn salad suitable for a low-carb or keto diet?
Sweetcorn salad is generally not ideal for a strict low-carb or keto diet due to its high carbohydrate content. Sweetcorn itself has around 19 grams of carbs per 100 grams, which can quickly exceed the daily carb intake limit for keto (usually 20-50 grams per day). However, modifying the recipe to include more low-carb vegetables and reducing the quantity of sweetcorn may make it more keto-compatible.
What are the health benefits and concerns of eating sweetcorn salad?
Sweetcorn salad offers health benefits such as being rich in dietary fiber, which supports digestive health, and providing antioxidant compounds like lutein and zeaxanthin that promote eye health. However, it is relatively high in natural sugars and carbohydrates, so individuals with diabetes or those watching their blood sugar levels should consume it in moderation. Adding protein-rich ingredients can help balance its nutritional profile.
What is the recommended serving size for sweetcorn salad?
A typical serving size for sweetcorn salad is about 1 cup (approximately 150 grams), which contains around 130 calories depending on added ingredients like dressing or other vegetables. This portion can serve as a side dish or a light meal. For a more balanced meal, pair it with protein sources such as grilled chicken or beans.
How does sweetcorn salad compare to other salads like potato or coleslaw?
Sweetcorn salad is generally lighter and lower in calories than potato salad or coleslaw, especially if heavy dressings like mayonnaise are avoided. Unlike potato salad, sweetcorn provides more fiber and vitamin C but is less starchy. Sweetcorn salad also offers more antioxidants and natural sweetness compared to coleslaw. It's a versatile option that can be tailored with additional vegetables, protein, or spices for variety.
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.
