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Corn olive salad Calories
Fiber-containing plant-based salad
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Corn olive salad (150 g) has 198 calories. That works out to 132 calories per 100 g. It contains 18.6 g of carbs, 3.9 g of protein, 13.1 g of fat and 4.7 g of fiber. Its 18 µg of Vitamin K covers 15% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.
Corn olive salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
198
KCAL / 150G
Carbs
18.6g
· 7% DV
Protein
3.9g
· 8% DV
Fat
13.1g
· 17% 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 36% · Protein 8% · Fat 56%
Corn olive salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 198 kcal | |
| Total fat | 13.1 g | 17% |
| Saturated fat | 1.8 g | 9% |
| Trans fat | 0 g | |
| Sodium | 540 mg | 23% |
| Total carbohydrate | 18.6 g | 7% |
| 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 olive salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 198 kcal |
| 1 tablespoon (small) | 18 g | 24 kcal |
| 1 piece (small) | 75 g | 99 kcal |
| 100 g | 100 g | 132 kcal |
| 1 cup (medium) | 140 g | 185 kcal |
| 2 piece (medium) | 150 g | 198 kcal |
| 1 serving (large) | 220 g | 290 kcal |
| 1 pack (large) | 250 g | 330 kcal |
Calculated from 132 calories per 100 g.
Frequently Asked Questions About Corn olive salad
What ingredients go in corn olive salad?
Corn olive salad starts with corn and chopped olives, usually tossed with a simple dressing. Cucumber, bell pepper, red onion, parsley, or leafy greens are common additions, but none is essential; choose crisp ingredients that complement the olives.
What dressing works best for corn olive salad?
A lemon and olive oil dressing works well for corn olive salad because its acidity balances the sweet corn and briny olives. Add black pepper or herbs, then taste before adding salt, since the olives may already make the salad salty.
Can I use frozen corn in corn olive salad?
Yes, frozen corn works in corn olive salad. Cook it according to the package directions, drain it well, and let it cool before mixing; adding it while warm can wilt fresh vegetables and make the dressing thin.
Should corn olive salad be chilled before serving?
Corn olive salad is best served chilled or at room temperature, rather than hot. A short rest in the refrigerator lets the dressing coat the corn and olives, but add delicate greens just before serving so they stay crisp.
What can I serve with corn olive salad?
Corn olive salad pairs well with grilled fish, chicken, or vegetables, and it can also sit alongside sandwiches or other picnic dishes. For a light lunch, serve it with leafy greens and bread rather than a heavier side.
How long does corn olive salad last in the fridge?
Corn olive salad keeps for about 2–3 days in a covered container in the refrigerator. It may release liquid as it sits, so stir it before serving and discard it if it has been left out for a prolonged period or smells off.
Can corn olive salad be made ahead?
Yes, you can make corn olive salad ahead and refrigerate it in a covered container. For the freshest texture, keep watery vegetables and leafy greens separate, and toss in the dressing shortly before serving.
Are green or black olives better in corn olive salad?
Either green or black olives work in corn olive salad. Green olives tend to bring a sharper, saltier bite, while black olives are milder; use one kind for a clear flavor or mix them for contrast.
How can I add protein to corn olive salad?
Chickpeas, cooked beans, or crumbled feta can make corn olive salad more filling. If you add a salty cheese, taste the salad before seasoning, because the olives and cheese together may provide plenty of salt.
Can corn olive salad be used as a sandwich filling?
Yes, corn olive salad can work as a sandwich filling, especially when it is not too wet. Drain the corn and olives well, use a thick dressing, and layer the mixture with lettuce or another crisp ingredient.
Corn olive salad Vitamins & Minerals
Vitamins
Vitamin K
18µg · 15% DV
Vitamin E
1.95mg · 13% DV
Folate
42µg · 11% DV
B1
0.11mg · 9% DV
Minerals
Sodium
540mg · 23% DV
Phosphorus
87mg · 12% DV
Copper
0.11mg · 12% DV
Manganese
0.24mg · 10% DV
Potassium ⭐
285mg · 8% DV
Corn olive salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Corn olive salad
To burn the 198 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 olive salad?
Corn olive salad brings sweet corn kernels together with olives in a flexible, everyday salad rather than a dish with one fixed regional recipe. Depending on the cook, it may also include fresh vegetables or herbs. The corn’s gentle sweetness balances the olives’ briny, savoury flavour, while the mix of tender kernels and firmer pieces gives each bite some texture.
Serve it chilled or at room temperature alongside lunch or dinner, at a picnic, or as part of a shared spread. A squeeze of lemon and a modest drizzle of olive oil complement the ingredients without overwhelming them. It is a plant-based salad that provides fibre; add leafy greens for more freshness, or use less oil if you prefer a lighter dressing.
How Nutritious Is Corn olive 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 olive 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 olive salad Contain Allergens?
No known major allergens
Which Diets Is Corn olive 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 olive salad Fat Profile
SATURATED
1.8g
MONOUNSATURATED
8.4g
POLYUNSATURATED
1.35g
Omega 6:3 ratio 19.5:1
Above the ideal 4:1 (19.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.