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Corn and Parsley Salad Calories
A corn and parsley salad that may include a light olive-oil and lemon dressing.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Corn and Parsley Salad (150 g) has 174 calories. That works out to 116 calories per 100 g. It contains 28.5 g of carbs, 4.8 g of protein, 4.7 g of fat and 4.1 g of fiber. Its 60 µg of Vitamin K covers 50% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Corn and Parsley Salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
174
KCAL / 150G
Carbs
28.5g
· 10% DV
Protein
4.8g
· 10% DV
Fat
4.7g
· 6% DV
Fiber
4.1g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 11% · Fat 24%
Corn and Parsley Salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 174 kcal | |
| Total fat | 4.7 g | 6% |
| Saturated fat | 0.68 g | 3% |
| Trans fat | 0 g | |
| Sodium | 270 mg | 12% |
| Total carbohydrate | 28.5 g | 10% |
| Fiber | 4.1 g | 15% |
| Protein | 4.8 g | 10% |
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 Corn and Parsley Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 174 kcal |
| 1 tablespoon (small) | 15 g | 17 kcal |
| ½ cup (small) | 75 g | 87 kcal |
| 100 g | 100 g | 116 kcal |
| 1 cup (medium) | 150 g | 174 kcal |
| 1 bottle (large) | 250 g | 290 kcal |
| 1 cup (large) | 250 g | 290 kcal |
| 1 serving (extra large) | 300 g | 348 kcal |
Calculated from 116 calories per 100 g.
Frequently Asked Questions About Corn and Parsley Salad
What goes in Corn and Parsley Salad?
Corn and Parsley Salad is built around corn kernels and fresh parsley, usually tossed with lemon juice, olive oil, salt, and pepper. Recipes may also add diced cucumber, red onion, or bell pepper for extra crunch.
How do you make Corn and Parsley Salad?
To make Corn and Parsley Salad, drain the corn, chop the parsley, and toss them together with lemon juice, olive oil, and seasoning. Chill it briefly if you like, then taste and adjust the dressing just before serving.
Can you use canned corn in Corn and Parsley Salad?
Yes, canned corn works well in Corn and Parsley Salad. Drain it thoroughly and rinse it if you want to remove some of the canning liquid or excess salt, then let it dry so it does not water down the dressing.
Can frozen corn be used in Corn and Parsley Salad?
Yes, frozen corn can be used in Corn and Parsley Salad after it has been cooked according to the package directions and cooled completely. Pat it dry before mixing; warm kernels can wilt the parsley and soften the other ingredients.
What can you serve with Corn and Parsley Salad?
Corn and Parsley Salad pairs well with grilled chicken, fish, burgers, and roasted vegetables. Its lemony, herb-forward flavor also makes it a useful side for barbecue meals, or you can serve it with pita and hummus for a lighter lunch.
Can Corn and Parsley Salad be made ahead?
Yes, you can prepare the components of Corn and Parsley Salad ahead of time. Keep the corn and chopped parsley chilled separately, and add the dressing shortly before serving so the herbs stay fresh and the salad does not become watery.
Can you add feta to Corn and Parsley Salad?
Yes, crumbled feta is a tasty addition to Corn and Parsley Salad. Its salty, tangy flavor complements the sweet corn and lemon dressing, so taste the salad before adding extra salt.
How long does Corn and Parsley Salad last in the fridge?
Corn and Parsley Salad keeps for about three days in a covered container in the refrigerator. For the freshest texture, store the dressing separately when possible, and discard the salad if it develops an off smell or visible spoilage.
Can you freeze Corn and Parsley Salad?
No, freezing prepared Corn and Parsley Salad is not a good choice. Parsley can turn limp and dark after thawing, while the corn may release water; freeze plain corn instead and assemble the salad with fresh herbs later.
Is Corn and Parsley Salad healthy?
Corn and Parsley Salad can be a nutritious side, offering vegetables, herbs, and a bright dressing without needing a heavy sauce. Its overall balance depends on the rest of the meal, so pair it with a protein source if serving it as lunch.
Corn and Parsley Salad Vitamins & Minerals
Vitamins
Vitamin K
60µg · 50% DV
Vitamin C
18mg · 20% DV
B1
0.18mg · 15% DV
Folate
57µg · 14% DV
Minerals
Phosphorus
111mg · 16% DV
Manganese
0.3mg · 13% DV
Sodium
270mg · 12% DV
Potassium ⭐
375mg · 11% DV
Corn and Parsley Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Corn and Parsley Salad
To burn the 174 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 Corn and Parsley Salad?
Corn and Parsley Salad brings sweet corn kernels together with a generous amount of chopped parsley, usually finished with lemon juice and a little olive oil. It is a simple home-style salad rather than a dish tied to one particular region, and fits naturally alongside Mediterranean-inspired meals.
The corn stays pleasantly juicy and slightly sweet, while parsley adds a fresh, grassy note. Serve it as a side with grilled vegetables, fish or other mains, or spoon it into a lunch bowl with beans or grains. It provides carbohydrates and some fibre, with less protein than a bean-based salad. For a lighter dressing, use olive oil sparingly and let lemon, herbs and crunchy vegetables bring the flavour.
How Nutritious Is Corn and Parsley 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 Parsley 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 Parsley Salad Contain Allergens?
No known major allergens
Which Diets Is Corn and Parsley 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 Parsley Salad Fat Profile
SATURATED
0.68g
MONOUNSATURATED
2.85g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 10.4:1
Above the ideal 4:1 (10.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.