1 serving (150 grams) contains 120 calories, 3.0 grams of protein, 4.0 grams of fat, and 20.0 grams of carbohydrates.
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Nutrition Information
Calories |
190.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.3 g | 8% | |
| Saturated Fat | 0.8 g | 4% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 317.5 mg | 13% | |
| Total Carbohydrates | 31.7 g | 11% | |
| 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 Zucchini and corn salad
Zucchini and corn salad is a fresh and vibrant dish that combines raw or lightly sautéed zucchini with sweet corn kernels, typically seasoned with herbs, lime juice, and olive oil. Originating from North American cuisine, this salad showcases summer's bounty with its emphasis on fresh vegetables. Nutritionally, zucchini is low in calories, providing just 17 calories per 100 grams, while being rich in vitamin C and potassium. Corn, on the other hand, is a source of complex carbohydrates, fiber, and essential nutrients such as folate (B9) and thiamine (B1). Together, these ingredients create a nutrient-dense, fiber-rich side dish or meal that is light yet satisfying.
Health Benefits
- Rich in antioxidants: Zucchini is high in vitamin C, which supports immune health and protects cells from oxidative stress.
- Good for digestion: Both zucchini and corn are rich in dietary fiber, aiding in healthy digestion and promoting gut health.
- Supports heart health: Potassium in zucchini helps regulate blood pressure, while corn provides folate, which contributes to cardiovascular wellness.
Dietary Considerations
Selection and Storage
Store zucchini and corn in the refrigerator; use within 4-5 days for optimal freshness. Prepare the salad fresh and consume within 1 day for best flavor.
Common Questions About Zucchini and corn salad Nutrition
What is the nutritional content of zucchini and corn salad?
Zucchini and corn salad is low in calories, with approximately 120-150 calories per serving (1 cup), depending on ingredients and dressings used. It contains about 3-4 grams of protein, is a good source of dietary fiber, and provides essential vitamins like vitamin C, vitamin A, and potassium. Corn contributes carbohydrates, while zucchini adds hydration and phytonutrients.
Is zucchini and corn salad suitable for a keto diet?
Zucchini and corn salad is not ideal for a strict keto diet because corn is relatively high in carbohydrates, with about 6-8 grams of net carbs per ½ cup serving. However, you can modify the recipe by reducing or omitting the corn and focusing on zucchini and other low-carb vegetables.
What are the health benefits of eating zucchini and corn salad?
This salad offers numerous health benefits. Zucchini is low in calories and rich in antioxidants, particularly lutein and zeaxanthin, which support eye health. Corn provides dietary fiber, B vitamins, and small amounts of essential minerals like magnesium. The combination of ingredients supports digestion and provides hydration, especially when fresh and minimally processed.
What is a recommended portion size for zucchini and corn salad?
A recommended portion size is about 1 cup, which provides a balanced mix of vegetables and nutrients without being overly calorie-dense. For a meal, you could pair it with a protein source like grilled chicken or beans, or have a larger portion of around 1.5 to 2 cups if it's the primary dish.
How does zucchini and corn salad compare to other vegetable side dishes?
Compared to other side dishes like potato salad or coleslaw, zucchini and corn salad is generally lower in calories and fat, especially if dressed with a light vinaigrette. It offers a fresher, more hydrating option while being rich in fiber and vitamins. Unlike starch-heavy sides, it balances carbohydrates (from corn) with low-carb zucchini, making it a lighter choice.
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.
