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Corn and Red Pepper Salad Calories
Light salad with fiber and vitamin C
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Corn and Red Pepper Salad (150 g) has 129 calories. That works out to 86 calories per 100 g. It contains 25.2 g of carbs, 3.9 g of protein, 2.4 g of fat and 4.7 g of fiber. Its 36 mg of Vitamin C covers 40% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Corn and Red Pepper Salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
129
KCAL / 150G
Carbs
25.2g
· 9% DV
Protein
3.9g
· 8% DV
Fat
2.4g
· 3% DV
Fiber
4.7g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 73% · Protein 11% · Fat 16%
Corn and Red Pepper Salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 129 kcal | |
| Total fat | 2.4 g | 3% |
| Saturated fat | 0.33 g | 2% |
| Trans fat | 0 g | |
| Sodium | 270 mg | 12% |
| Total carbohydrate | 25.2 g | 9% |
| Fiber | 4.7 g | 17% |
| Protein | 3.9 g | 8% |
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 Red Pepper Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 129 kcal |
| 1 tablespoon (small) | 18 g | 15 kcal |
| 1 piece (small) | 75 g | 65 kcal |
| 100 g | 100 g | 86 kcal |
| 1 cup (medium) | 140 g | 120 kcal |
| 2 piece (medium) | 150 g | 129 kcal |
| 1 serving (large) | 220 g | 189 kcal |
| 1 pack (large) | 250 g | 215 kcal |
Calculated from 86 calories per 100 g.
Frequently Asked Questions About Corn and Red Pepper Salad
How do you make Corn and Red Pepper Salad?
To make Corn and Red Pepper Salad, combine drained corn with diced red pepper and any other crisp vegetables you like. Dress with olive oil, lemon juice, salt, and ground pepper, then toss just before serving.
What goes into Corn and Red Pepper Salad?
Corn and Red Pepper Salad starts with corn and red pepper; common additions include cucumber, red onion, parsley, and a simple lemon-and-oil dressing. Some versions add beans or fresh herbs, so the mix can suit a main dish or side.
Can you use canned corn in Corn and Red Pepper Salad?
Yes, canned corn works well in Corn and Red Pepper Salad. Drain it thoroughly and rinse it if you want to remove the canning liquid’s flavor; pat or drain it again so excess water does not dilute the dressing.
Can frozen corn be used for Corn and Red Pepper Salad?
Yes, thawed frozen corn can be used in Corn and Red Pepper Salad. Briefly cook it if the package instructions require cooking, then cool and drain it fully before mixing with the fresh vegetables and dressing.
What dressing is best for Corn and Red Pepper Salad?
A lemon-and-olive-oil dressing is a simple match for Corn and Red Pepper Salad because it brightens the sweetness of the corn. Add ground red pepper, salt, and a little vinegar if you prefer a sharper flavor.
What should you serve with Corn and Red Pepper Salad?
Corn and Red Pepper Salad pairs well with grilled chicken, fish, or burgers, and it also works beside beans or a grain bowl for a meat-free meal. Serve it chilled or at room temperature as a side.
Can Corn and Red Pepper Salad be made ahead?
Yes, you can prep Corn and Red Pepper Salad ahead by chopping the vegetables and draining the corn separately. Keep the dressing apart and toss everything shortly before serving to preserve the peppers’ crunch and avoid a watery salad.
How long does Corn and Red Pepper Salad last in the fridge?
Store leftover Corn and Red Pepper Salad in a covered container in the refrigerator and eat it within a few days. If it contains a creamy dressing, use it sooner, and discard it if it has been left out for too long.
How can you make Corn and Red Pepper Salad spicy?
To make Corn and Red Pepper Salad spicy, add cayenne, chopped fresh chili, or a pinch of hot red pepper flakes to the dressing. Start with a small amount, toss, and taste before adding more.
Is Corn and Red Pepper Salad a filling meal?
Corn and Red Pepper Salad can be a light meal, but it may not keep you full for long on its own because it has little protein. Add chickpeas, beans, grilled tofu, or an egg to make it more substantial.
Corn and Red Pepper Salad Vitamins & Minerals
Vitamins
Vitamin C
36mg · 40% DV
B1
0.17mg · 14% DV
Folate
51µg · 13% DV
B3
1.95mg · 12% DV
Minerals
Phosphorus
95mg · 14% DV
Sodium
270mg · 12% DV
Copper
0.09mg · 10% DV
Potassium ⭐
315mg · 9% DV
Corn and Red Pepper Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Corn and Red Pepper Salad
To burn the 129 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 Red Pepper Salad?
Corn and Red Pepper Salad combines sweet corn kernels with powdered red pepper for a simple, lightly spiced side. The name can suggest fresh red bell pepper, but here the pepper is a seasoning; its heat depends on the type used. There is no single regional recipe or fixed place of origin.
Serve it alongside lunch or dinner, at a barbecue, or as part of a spread of small dishes. The corn’s sweetness balances the pepper’s savoury warmth, and the salad works well with grilled vegetables, beans or other hearty mains. It is a relatively light choice with some fibre: a 100 g portion provides 3.1 g. Add a squeeze of lemon at the table for a fresher finish.
How Nutritious Is Corn and Red Pepper Salad?
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
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 Red Pepper 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 Red Pepper Salad Contain Allergens?
No known major allergens
Which Diets Is Corn and Red Pepper 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 Red Pepper Salad Fat Profile
SATURATED
0.33g
MONOUNSATURATED
0.47g
POLYUNSATURATED
0.68g
Omega 6:3 ratio 12.6:1
Above the ideal 4:1 (12.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.