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Source of fiber and monounsaturated fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
100 g of Corn and olive meze has 139 calories. It contains 17.3 g of carbs, 2.7 g of protein, 7.4 g of fat and 3.1 g of fiber. Its 0.1 mg of Copper covers 13% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Selected: 100 g
139
KCAL / 100G
Carbs
17.3g
· 6% DV
Protein
2.7g
· 5% DV
Fat
7.4g
· 9% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 47% · Protein 7% · Fat 46%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 139 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 1.05 g | 5% |
| Trans fat | 0 g | |
| Sodium | 440 mg | 19% |
| Total carbohydrate | 17.3 g | 6% |
| Fiber | 3.1 g | 11% |
| Protein | 2.7 g | 5% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 139 kcal |
| 2 tablespoon (small) | 30 g | 42 kcal |
| ½ cup (small) | 75 g | 104 kcal |
| 100 g | 100 g | 139 kcal |
| 1 cup (large) | 150 g | 209 kcal |
| 1 serving (extra large) | 200 g | 278 kcal |
| 1 pack (large) | 250 g | 348 kcal |
Calculated from 139 calories per 100 g.
To make corn and olive meze, mix well-drained corn with chopped olives, fresh herbs, and scallions. Dress it with lemon juice and olive oil, then chill briefly before serving so the flavors come together.
Serve corn and olive meze with toasted bread, crackers, or pita as a dip or small plate. It also works alongside grilled fish, meat, or other mezze; serve it chilled for a refreshing contrast.
Yes, you can prepare corn and olive meze ahead. Refrigerate it covered, but add delicate herbs and any creamy dressing shortly before serving to preserve their texture and keep the mixture from becoming watery.
Both green and black olives work in corn and olive meze. Green olives bring a sharper, saltier bite, while black olives have a milder flavor; combining them gives the dish more contrast.
Yes, canned corn is convenient for corn and olive meze. Drain it thoroughly and rinse it if it tastes strongly of its packing liquid, so the finished dish stays fresh-tasting rather than watery.
Corn and olive meze does not require one fixed dressing. Lemon juice and olive oil make a bright version, while yogurt or mayonnaise creates a creamier variation; add the dressing gradually so it does not overwhelm the olives.
Roasted red pepper, chopped cucumber pickles, scallions, parsley, or dill are common additions to corn and olive meze. Chop additions finely, and taste before adding salt because olives can already make the dish salty.
Corn and olive meze usually keeps for 2–3 days in a covered container in the refrigerator. If it contains yogurt or mayonnaise, keep it chilled and avoid leaving it at room temperature for an extended time.
For a lighter corn and olive meze, use lemon juice and a modest amount of olive oil instead of mayonnaise. Skip extra salt until you taste it, since the olives may provide enough seasoning.
Freezing corn and olive meze is not recommended. The corn can turn soft and the olives and dressing may release liquid after thawing, so prepare it fresh and refrigerate leftovers instead.
Vitamins
B1
0.12mg · 10% DV
Vitamin E
1.35mg · 9% DV
B3
1.35mg · 8% DV
Folate
28µg · 7% DV
Minerals
Sodium
440mg · 19% DV
Copper
0.12mg · 13% DV
Phosphorus
77mg · 11% DV
Manganese
0.22mg · 10% DV
Potassium ⭐
218mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 139 calories in 100 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.
Corn and olive meze brings together sweet corn kernels and briny olives in a shareable side dish. The name describes its central ingredients; home versions can vary, with seasoning adjusted to suit the rest of the meal.
Serve it chilled or at room temperature as part of a mezze spread, alongside bread, salads and other small plates. It also works as a quick side for a simple lunch or picnic. Corn and olives give it a mix of sweetness and savoury, salty flavour, while the dish provides fibre and monounsaturated fats; a 100 g serving has 3.1 g of fibre. For a lighter version, go easy on added oil and brighten it with herbs or a squeeze of lemon.
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.
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.
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.
No known major allergens
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
SATURATED
1.05g
MONOUNSATURATED
5.03g
POLYUNSATURATED
0.79g
Omega 6:3 ratio 14.8:1
Above the ideal 4:1 (14.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.