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Corn and Bean Salad Topping Calories
Source of fiber and plant protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Corn and Bean Salad Topping (30 g) has 31 calories. That works out to 104 calories per 100 g. It contains 5.7 g of carbs, 1.6 g of protein, 0.3 g of fat and 1.6 g of fiber. Its 0.1 mg of Copper covers 6% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.
Corn and Bean Salad Topping Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
31
KCAL / 30G
Carbs
5.7g
· 2% DV
Protein
1.6g
· 3% DV
Fat
0.3g
· 0% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 71% · Protein 20% · Fat 9%
Corn and Bean Salad Topping nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 31 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 74 mg | 3% |
| Total carbohydrate | 5.7 g | 2% |
| Fiber | 1.6 g | 6% |
| Protein | 1.6 g | 3% |
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 2 Tablespoons of Corn and Bean Salad Topping?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 31 kcal |
| 1 tablespoon (small) | 15 g | 16 kcal |
| 3 tablespoon (large) | 45 g | 47 kcal |
| 0.25 cup (quarter) | 45 g | 47 kcal |
| 1 serving (medium) | 60 g | 62 kcal |
| ½ cup (half) | 85 g | 88 kcal |
| 100 g | 100 g | 104 kcal |
| 1 serving (large) | 120 g | 125 kcal |
| 1 cup (whole) | 170 g | 177 kcal |
Calculated from 104 calories per 100 g.
Frequently Asked Questions About Corn and Bean Salad Topping
What is Corn and Bean Salad Topping?
Corn and Bean Salad Topping is a prepared mixture of corn and beans intended to add to salads or bowls. Recipes may include other ingredients, too, so the exact flavor and texture can vary; its main use is as a convenient salad addition.
How do you use Corn and Bean Salad Topping?
Add Corn and Bean Salad Topping to a salad just before serving, or gently toss it with the other ingredients. Adding it at the end helps keep leafy greens from wilting and makes it easier to spread the corn and beans evenly.
What salads go well with Corn and Bean Salad Topping?
Corn and Bean Salad Topping works well in green salads, grain bowls, and pasta salads. Its sweet corn and substantial beans pair nicely with tomatoes, peppers, leafy greens, and bright lemon- or lime-based dressings.
Is Corn and Bean Salad Topping ready to eat?
Corn and Bean Salad Topping is generally meant to be added directly to a salad rather than cooked first. If you are using a particular packaged version, follow its preparation directions, especially if it has been stored or handled differently.
How can you make Corn and Bean Salad Topping at home?
To make Corn and Bean Salad Topping at home, combine cooked beans with corn and add chopped pepper, onion, or herbs if you like. A simple citrus dressing can bring the mixture together; chill it briefly before spooning it over a salad.
Can Corn and Bean Salad Topping be served warm?
Yes, Corn and Bean Salad Topping can be served warm, although it is commonly added cold or at room temperature to salads. Warm it gently if serving it over a hot grain bowl; prolonged cooking can soften the beans and corn.
How should you store leftover Corn and Bean Salad Topping?
Store leftover Corn and Bean Salad Topping in a covered container in the refrigerator and use it within a few days. If it has already been mixed with leafy greens or dressing, the salad may soften, so eat it sooner for the best texture.
Can you freeze Corn and Bean Salad Topping?
Yes, you can freeze Corn and Bean Salad Topping, but thawing may make the corn and beans softer. Freeze it without leafy greens or dressing, then thaw it in the refrigerator and consider using it in a cooked dish if the texture changes.
Can Corn and Bean Salad Topping be used in tacos or wraps?
Yes, Corn and Bean Salad Topping makes a convenient filling for tacos, wraps, or burrito bowls. Drain excess liquid first so the tortilla does not become soggy, then add crisp greens, salsa, or a squeeze of lime.
How do you keep Corn and Bean Salad Topping from making a salad soggy?
Keep Corn and Bean Salad Topping separate from leafy greens and dressing until just before serving. If the mixture seems wet, drain excess liquid first; this helps the leaves stay crisp and keeps the dressing from pooling at the bottom.
Corn and Bean Salad Topping Vitamins & Minerals
Vitamins
Folate
16.2µg · 4% DV
B1
0.04mg · 3% DV
B6
0.04mg · 2% DV
B5
0.09mg · 2% DV
Minerals
Copper
0.05mg · 6% DV
Phosphorus
31mg · 4% DV
Manganese
0.1mg · 4% DV
Sodium
74mg · 3% DV
Potassium ⭐
79mg · 2% DV
Corn and Bean Salad Topping Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Corn and Bean Salad Topping
To burn the 31 calories in 2 tablespoon (medium) (30 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 Corn and Bean Salad Topping?
Corn and Bean Salad Topping brings together sweet corn and beans in a mix meant to be spooned over salad. The corn adds a gentle sweetness, while the beans make each bite more substantial; together they add colour and texture to leafy greens without needing to be the centre of the meal.
It works on a simple side salad or in a lunch bowl with tomatoes, cucumber and grains, and pairs well with a bright lemon dressing or fresh herbs. With fibre and plant protein, it can make a salad more filling. Keep the dressing light and add plenty of fresh vegetables for an easy, balanced meal.
How Nutritious Is Corn and Bean Salad Topping?
Nutrient density
High
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
High
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 Corn and Bean Salad Topping Processed?
NOVA 3
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 Corn and Bean Salad Topping Contain Allergens?
No known major allergens
Which Diets Is Corn and Bean Salad Topping 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
Corn and Bean Salad Topping Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 11:1
Above the ideal 4:1 (11:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.