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Corn, Beetroot and Carrot Salad Calories
Colorful vegetable salad with fiber, folate and vitamin A
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Corn, Beetroot and Carrot Salad (150 g) has 92 calories. That works out to 61 calories per 100 g. It contains 20.3 g of carbs, 3.2 g of protein, 1 g of fat and 4.5 g of fiber. Its 555 µg of Vitamin A covers 62% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Corn, Beetroot and Carrot Salad Nutrition Facts
Selected: 1 cup (chopped) · 150 g
92
KCAL / 150G
Carbs
20.3g
· 7% DV
Protein
3.2g
· 6% DV
Fat
1g
· 1% DV
Fiber
4.5g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 79% · Protein 12% · Fat 9%
Corn, Beetroot and Carrot Salad nutrition facts table · 1 cup (chopped) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 92 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.18 g | 1% |
| Trans fat | 0 g | |
| Sodium | 54 mg | 2% |
| Total carbohydrate | 20.3 g | 7% |
| Fiber | 4.5 g | 16% |
| Protein | 3.2 g | 6% |
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 Chopped Corn, Beetroot and Carrot Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 150 g | 92 kcal |
| 1 tablespoon (chopped) | 15 g | 9 kcal |
| ½ cup (chopped) | 75 g | 46 kcal |
| 100 g | 100 g | 61 kcal |
| 1 serving (small) | 120 g | 73 kcal |
| 1 serving (medium) | 180 g | 110 kcal |
| 1.5 cup (chopped) | 225 g | 137 kcal |
| 1 serving (large) | 250 g | 153 kcal |
Calculated from 61 calories per 100 g.
Frequently Asked Questions About Corn, Beetroot and Carrot Salad
How do you make Corn, Beetroot and Carrot Salad?
To make Corn, Beetroot and Carrot Salad, combine cooked, cooled beetroot with grated carrot and drained corn. Dress it with olive oil, lemon juice, and salt, or use a yogurt-based dressing. Chill briefly before serving so the flavors come together.
What dressing goes with Corn, Beetroot and Carrot Salad?
A lemon-and-olive-oil dressing works well with Corn, Beetroot and Carrot Salad because it balances the beetroot’s sweetness. For a creamier version, stir plain yogurt with a little garlic and salt, then mix it in shortly before serving.
Can you use raw beetroot in Corn, Beetroot and Carrot Salad?
Yes, you can use raw beetroot in Corn, Beetroot and Carrot Salad if you peel and finely grate it. It will give the salad a firmer, earthier bite than cooked beetroot; wear gloves if you want to avoid stained hands.
Can Corn, Beetroot and Carrot Salad be made ahead?
Yes, Corn, Beetroot and Carrot Salad can be prepared ahead and kept covered in the refrigerator. For the freshest texture, store the dressing separately and add it just before serving; this also helps prevent the beetroot from coloring everything as much.
How long does Corn, Beetroot and Carrot Salad last in the fridge?
Corn, Beetroot and Carrot Salad keeps for about 2–3 days in a sealed container in the refrigerator. If it contains yogurt or mayonnaise, keep it chilled and use it sooner; discard any portion left at room temperature for too long.
Can you freeze Corn, Beetroot and Carrot Salad?
No, freezing Corn, Beetroot and Carrot Salad is not recommended. The vegetables release water and lose their crisp texture as they thaw, while yogurt or mayonnaise dressing can separate. Make a fresh batch for the best result.
Should the corn be drained for Corn, Beetroot and Carrot Salad?
Yes, drain canned corn thoroughly before adding it to Corn, Beetroot and Carrot Salad. Excess liquid can dilute the dressing and make the salad watery; rinsing is optional, but let the kernels drain well afterward.
What can you serve with Corn, Beetroot and Carrot Salad?
Corn, Beetroot and Carrot Salad pairs well with grilled vegetables, beans, or a baked main dish. For a simple lunch, serve it with leafy greens and bread; its sweet, earthy flavor also adds contrast to savory plates.
How do you stop Corn, Beetroot and Carrot Salad from turning completely red?
To keep Corn, Beetroot and Carrot Salad more colorful, add the beetroot last and fold it in gently. Keep the dressing separate until serving, too, since mixing and resting give beetroot juice more time to tint the carrot and corn.
Can you make Corn, Beetroot and Carrot Salad without mayonnaise?
Yes, Corn, Beetroot and Carrot Salad works well without mayonnaise. Use olive oil and lemon for a lighter, sharper finish, or plain yogurt for a creamy option; add the dressing gradually so the vegetables stay distinct rather than soggy.
Corn, Beetroot and Carrot Salad Vitamins & Minerals
Vitamins
Vitamin A
555µg · 62% DV
Folate
72µg · 18% DV
Vitamin C
10.8mg · 12% DV
B1
0.14mg · 12% DV
Minerals
Copper
0.14mg · 16% DV
Manganese
0.33mg · 14% DV
Potassium ⭐
405mg · 12% DV
Phosphorus
83mg · 12% DV
Sodium
54mg · 2% DV
Corn, Beetroot and Carrot Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Corn, Beetroot and Carrot Salad
To burn the 92 calories in 1 cup (chopped) (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, Beetroot and Carrot Salad?
Corn, Beetroot and Carrot Salad brings together sweetcorn kernels, beetroot and carrot. It is a straightforward mixed salad rather than a dish tied to one specific regional tradition; the vegetables are often cooked ahead, though the exact preparation varies from kitchen to kitchen.
The earthy sweetness of beetroot and carrot balances the juicy, slightly crisp bite of corn. Serve it chilled or at room temperature with a simple lemon-and-olive-oil dressing, alongside a main course, or as part of a casual lunch. Its vegetables contribute fibre and vitamin A, making it a colourful, light option. Keep the dressing modest for a fresher plate, or add chickpeas when you want something more filling.
How Nutritious Is Corn, Beetroot and Carrot 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, Beetroot and Carrot 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, Beetroot and Carrot Salad Contain Allergens?
No known major allergens
Which Diets Is Corn, Beetroot and Carrot Salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Corn, Beetroot and Carrot Salad Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.17g
POLYUNSATURATED
0.42g
Omega 6:3 ratio 7.6:1
Above the ideal 4:1 (7.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.