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Carrot Salad with Feta and Corn Calories
Provides fiber and protein from carrots, corn, and feta.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Carrot Salad with Feta and Corn (150 g) has 137 calories. That works out to 91 calories per 100 g. It contains 16.8 g of carbs, 6.3 g of protein, 5.7 g of fat and 4.8 g of fiber. Its 750 µg of Vitamin A covers 83% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Carrot Salad with Feta and Corn Nutrition Facts
Selected: 1 serving (medium) · 150 g
137
KCAL / 150G
Carbs
16.8g
· 6% DV
Protein
6.3g
· 13% DV
Fat
5.7g
· 7% DV
Fiber
4.8g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 47% · Protein 18% · Fat 35%
Carrot Salad with Feta and Corn nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 137 kcal | |
| Total fat | 5.7 g | 7% |
| Saturated fat | 3.3 g | 16% |
| Trans fat | 0.15 g | |
| Sodium | 315 mg | 14% |
| Total carbohydrate | 16.8 g | 6% |
| Fiber | 4.8 g | 17% |
| Protein | 6.3 g | 13% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Carrot Salad with Feta and Corn?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 137 kcal |
| 1 tablespoon (small) | 15 g | 14 kcal |
| 100 g | 100 g | 91 kcal |
| 1 serving (small) | 100 g | 91 kcal |
| 1 cup (medium) | 130 g | 118 kcal |
| 1 cup (large) | 170 g | 155 kcal |
| 1 serving (large) | 220 g | 200 kcal |
Calculated from 91 calories per 100 g.
Frequently Asked Questions About Carrot Salad with Feta and Corn
How do you make Carrot Salad with Feta and Corn?
Grate the carrots, drain the corn well, and toss them together with crumbled feta. Add a simple dressing of olive oil and lemon juice, then season to taste. Fold in the feta gently so it keeps some texture instead of disappearing into the salad.
Should carrots be cooked for Carrot Salad with Feta and Corn?
No, the carrots are usually grated raw, which keeps the salad crisp and fresh. If you prefer a softer texture, briefly sauté the grated carrots and let them cool completely before mixing them with the corn and feta.
What dressing goes with Carrot Salad with Feta and Corn?
A lemon-and-olive-oil dressing complements the sweetness of the carrots and corn without covering the feta's tang. For a creamy version, stir plain yogurt with a little lemon juice and pepper, then add only enough to lightly coat the ingredients.
Can you make Carrot Salad with Feta and Corn ahead of time?
Yes, you can grate the carrots and drain the corn ahead, but keep the feta and dressing separate until serving for the best texture. If you assemble it early, cover and refrigerate it, then stir gently before bringing it to the table.
Can frozen corn be used in Carrot Salad with Feta and Corn?
Yes, thawed frozen corn works well in Carrot Salad with Feta and Corn. Drain away any water and pat the kernels dry before adding them; excess moisture can dilute the dressing and make the grated carrots seem soggy.
How do you stop Carrot Salad with Feta and Corn from getting watery?
Drain the corn thoroughly and lightly squeeze the grated carrots if they release a lot of juice. Add the dressing shortly before serving, especially if using yogurt. These steps help the salad stay crisp without needing to remove all the moisture from the carrots.
What can you serve with Carrot Salad with Feta and Corn?
Serve it alongside grilled chicken, roasted vegetables, or a grain-based main dish. It also works in a lunch spread with soup and bread. Since the salad already has salty feta and sweet corn, pair it with simply seasoned foods.
Can you use a different cheese in Carrot Salad with Feta and Corn?
Yes, a crumbly white cheese can replace feta, though the result may be milder or saltier depending on the cheese. Taste before adding extra salt, and choose a cheese that holds its shape rather than one that melts into the dressing.
Is Carrot Salad with Feta and Corn served cold or warm?
It is usually served chilled or cool, which suits the crisp carrots and crumbly feta. Let sautéed carrots cool completely before assembling a warm-prepared variation, otherwise the heat can soften the cheese and make the dressing separate.
How long does Carrot Salad with Feta and Corn keep in the fridge?
Store it covered in the refrigerator and aim to eat it by the next day for the best texture. A dressed salad may release liquid as it sits; discard it if it develops an unusual smell or appearance.
Carrot Salad with Feta and Corn Vitamins & Minerals
Vitamins
Vitamin A
750µg · 83% DV
B12
0.52µg · 22% DV
B2
0.27mg · 21% DV
B6
0.18mg · 11% DV
Minerals
Phosphorus
150mg · 21% DV
Calcium
180mg · 18% DV
Sodium
315mg · 14% DV
Copper
0.12mg · 13% DV
Potassium ⭐
450mg · 13% DV
Carrot Salad with Feta and Corn Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Carrot Salad with Feta and Corn
To burn the 137 calories in 1 serving (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Carrot Salad with Feta and Corn?
Carrot Salad with Feta and Corn is a simple salad of carrot, sweet corn and cheese. In the Turkish-style dish named beyaz peynirli mısırlı havuç salatası, the cheese is Turkish white cheese, which is similar to feta but not necessarily the same. Grated carrot brings a crisp, gently sweet bite, while the corn is tender and the cheese adds a salty, creamy contrast.
It works as a side with a home-cooked meal, or as part of a mezze-style spread; it can also be served with bread for a light lunch. The combination contributes both fibre and protein, with 3.2 g of fibre per 100 g. Pair it with leafy greens for a fuller plate, or keep any added dressing modest if you want the vegetables and cheese to stay in focus.
How Nutritious Is Carrot Salad with Feta and Corn?
Nutrient density
Medium
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
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.
Is Carrot Salad with Feta and Corn 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 Carrot Salad with Feta and Corn Contain Allergens?
Contains these allergens:
Which Diets Is Carrot Salad with Feta and Corn Good For?
Vegan
— Not 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
Carrot Salad with Feta and Corn Fat Profile
SATURATED
3.3g
MONOUNSATURATED
1.5g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 5.4:1
Above the ideal 4:1 (5.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.