1 serving (medium) of Beet and Corn Salad (150 g) has 113 calories. That works out to 75 calories per 100 g. It contains 24 g of carbs, 3 g of protein, 1 g of fat and 4.8 g of fiber. Its 67.5 µg of Folate covers 17% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

Beet and Corn Salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

16g

· 6% DV

Protein

· 4% DV

Fat

0.7g

· 1% DV

Fiber

3.2g

· 11% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 82% · Protein 10% · Fat 8%

Beet and Corn Salad Vitamins & Minerals

Vitamins

Folate

45µg · 11% DV

Vitamin C

7mg · 8% DV

0.2mg · 4% DV

0.07mg · 4% DV

Minerals

Iron

1mg · 6% DV

Potassium ⭐

210mg · 6% DV

Phosphorus

35mg · 5% DV

Magnesium

18mg · 4% DV

How Nutritious Is Beet and Corn Salad?

Nutrient density

High

70/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

52/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Beet and Corn Salad Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Beet and Corn Salad

To burn the 75 calories in 100 g:

🚶

19min

Walking (5 km/h)

🏃

8min

Running (8 km/h)

🚴

10min

Cycling

🏊

9min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Beet and Corn Salad Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Beet and Corn Salad Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Beet and Corn Salad Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Beet and Corn Salad Fat Profile

SATURATED

0.13g

MONOUNSATURATED

0.17g

POLYUNSATURATED

0.29g

⚖️

Omega 6:3 ratio 9:1

Above the ideal 4:1 (9:1).

Compare Beet and Corn Salad

🥗vs🍅

Beet and Corn Salad vs Tomato57 kcal more per 100 g

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Beet and Corn Salad vs Mixed Green Salad57 kcal more per 100 g

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Beet and Corn Salad vs Red Pepper44 kcal more per 100 g

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Beet and Corn Salad vs Boiled Beetroot31 kcal more per 100 g

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Foods Similar to Beet and Corn Salad

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Beet and Corn Salad

How many calories are in beet and corn salad?

Beet and corn salad contains 75 calories per 100 g. It provides 2 g of protein, 16 g of carbohydrates, and 0.7 g of fat per 100 g.

Is beet and corn salad suitable for a vegan or gluten-free diet?

Beet and corn salad is compatible with vegan and gluten-free diets. It is also suitable for vegetarian, Mediterranean, flexitarian, and omnivore eating patterns.

Have another question about Beet and Corn Salad?

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026