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Corn and black cabbage salad Calories
A vegetable-forward salad with corn and black cabbage, providing fiber and vitamin K.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Corn and black cabbage salad (150 g) has 138 calories. That works out to 92 calories per 100 g. It contains 21.3 g of carbs, 4.5 g of protein, 4.1 g of fat and 4.8 g of fiber. Its 270 µg of Vitamin K covers 225% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Corn and black cabbage salad Nutrition Facts
Selected: 1 cup (medium) · 150 g
138
KCAL / 150G
Carbs
21.3g
· 8% DV
Protein
4.5g
· 9% DV
Fat
4.1g
· 5% 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 61% · Protein 13% · Fat 26%
Corn and black cabbage salad nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 138 kcal | |
| Total fat | 4.1 g | 5% |
| Saturated fat | 0.6 g | 3% |
| Trans fat | 0 g | |
| Sodium | 165 mg | 7% |
| Total carbohydrate | 21.3 g | 8% |
| Fiber | 4.8 g | 17% |
| Protein | 4.5 g | 9% |
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 Cup of Corn and black cabbage salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 138 kcal |
| 1 tablespoon (small) | 15 g | 14 kcal |
| 1 ounce (medium) | 28 g | 26 kcal |
| 100 g | 100 g | 92 kcal |
| 1 serving (small) | 100 g | 92 kcal |
| 1 serving (medium) | 180 g | 166 kcal |
| 1 cup (large) | 250 g | 230 kcal |
| 1 serving (large) | 250 g | 230 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Corn and black cabbage salad
How do you make Corn and black cabbage salad?
Corn and black cabbage salad is made by combining finely sliced, softened black cabbage with corn and a simple dressing. Remove the thick leaf ribs, massage the leaves with lemon juice, olive oil, salt and pepper, then fold in drained corn.
Can you eat the black cabbage raw in Corn and black cabbage salad?
Yes, black cabbage can be eaten raw in Corn and black cabbage salad. Slice it thinly and massage it with the dressing to soften the leaves; briefly blanching and cooling them first gives a milder, more tender salad.
How do you make Corn and black cabbage salad leaves less tough?
To make the leaves in Corn and black cabbage salad less tough, remove the thick ribs, slice the leaves finely and massage them with an acidic dressing. If they are still too firm, blanch them briefly, cool them, and drain well before mixing.
Can you use canned corn in Corn and black cabbage salad?
Yes, canned corn works well in Corn and black cabbage salad. Drain and rinse it first to reduce excess salt and the canned taste, then let it drain thoroughly so it does not water down the dressing.
What dressing goes with Corn and black cabbage salad?
A lemon and olive oil dressing suits Corn and black cabbage salad because its acidity brightens the leaves and helps soften them. Season with salt and pepper; a little vinegar or crushed garlic can add a sharper flavor.
Is Corn and black cabbage salad the same as kale salad?
Not necessarily. “Black cabbage” can refer to different leafy greens in English, while Turkish kara lahana commonly refers to collard greens. Corn and black cabbage salad uses the leafy green meant by its recipe or local name, so it may differ from a Tuscan kale salad.
Can you make Corn and black cabbage salad ahead of time?
Yes, you can prepare Corn and black cabbage salad components ahead. Wash and slice the leaves, drain the corn, and refrigerate them separately; keep the dressing aside and toss everything together shortly before serving for a fresher texture.
How long does Corn and black cabbage salad keep in the fridge?
Corn and black cabbage salad keeps for about 2–3 days in a covered container in the refrigerator. The leaves soften after dressing, so for the best texture store the dressing separately and add it just before serving.
What can you serve with Corn and black cabbage salad?
Corn and black cabbage salad pairs well with grilled vegetables, beans, or a baked main dish. Its sweet corn and sturdy greens make it a useful side when the rest of the meal is simple or needs a fresh, leafy contrast.
Can people with diabetes eat Corn and black cabbage salad?
People with diabetes can often include Corn and black cabbage salad as part of a balanced meal, but the corn contributes carbohydrates. Portion size and other foods in the meal matter, so follow your individual eating plan or ask your dietitian.
Corn and black cabbage salad Vitamins & Minerals
Vitamins
Vitamin K
270µg · 225% DV
Vitamin C
45mg · 50% DV
Vitamin A
270µg · 30% DV
Folate
67.5µg · 17% DV
Minerals
Manganese
0.6mg · 26% DV
Copper
0.15mg · 17% DV
Calcium
150mg · 15% DV
Phosphorus
105mg · 15% DV
Potassium ⭐
450mg · 13% DV
Sodium
165mg · 7% DV
Corn and black cabbage salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Corn and black cabbage salad
To burn the 138 calories in 1 cup (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 Corn and black cabbage salad?
Corn and black cabbage salad combines sweet corn with dark leafy greens known in Turkish as kara lahana, a collard-like cabbage associated with the Black Sea region. The leaves are often cooked until tender, chopped and tossed with the corn; recipes vary, and a simple dressing may use olive oil and lemon.
The greens bring a robust, slightly earthy flavour, while the corn adds sweetness and a pleasantly juicy bite. In Turkey, it can be served alongside a main dish or as part of a meze spread, pairing especially well with fish and other savoury foods. It is a vegetable-forward choice with fibre; the listed 3.2 g per 100 g makes that a useful part of its profile. For a lighter dressing, use lemon, herbs and just a little oil.
How Nutritious Is Corn and black cabbage salad?
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 Corn and black cabbage 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 Corn and black cabbage salad Contain Allergens?
No known major allergens
Which Diets Is Corn and black cabbage 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
Corn and black cabbage salad Fat Profile
SATURATED
0.6g
MONOUNSATURATED
2.33g
POLYUNSATURATED
0.98g
Omega 6:3 ratio 6.9:1
Above the ideal 4:1 (6.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.