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Corn salad Calories
Boiled corn, fresh vegetables, low fat
In season: Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Corn salad (120 g) has 114 calories. That works out to 95 calories per 100 g. It contains 22.2 g of carbs, 3 g of protein, 1.8 g of fat and 2.6 g of fiber. Its 1.8 mg of B3 covers 11% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
What is Corn salad?
Corn salad is a simple dish of boiled sweetcorn tossed with fresh vegetables such as tomato, cucumber, peppers and herbs. It is easy to adapt to whatever is in season, and a dressing of lemon juice and olive oil is a common choice. In many kitchens, it works as a quick side rather than a formal, fixed-recipe salad.
The sweet, juicy kernels contrast with crisp vegetables, making it refreshing alongside grilled food, sandwiches or a summer meal. Its carbohydrates mainly come from the corn, while the vegetables add freshness and some fibre; it is naturally low in fat when dressed lightly. For a more filling plate, serve it with beans or another protein, or keep the dressing modest for a lighter side.
Corn salad Nutrition Facts
Selected: 100 g
95
KCAL / 100G
Carbs
18.5g
· 7% DV
Protein
2.5g
· 5% DV
Fat
1.5g
· 2% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 76% · Protein 10% · Fat 14%
Corn salad Vitamins & Minerals
Vitamins
B3
1.5mg · 9% DV
B5
0.4mg · 8% DV
Folate
30µg · 8% DV
Vitamin C
7mg · 8% DV
Minerals
Phosphorus
45mg · 6% DV
Potassium ⭐
210mg · 6% DV
Magnesium
13mg · 3% DV
Calcium
5mg · 1% DV
How Nutritious Is Corn 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.
Corn salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Corn salad
To burn the 95 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.
Is Corn 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 salad Contain Allergens?
No known major allergens
Which Diets Is Corn 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 salad Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.35g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 35:1
Above the ideal 4:1 (35:1).
Compare Corn salad
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Frequently Asked Questions About Corn salad
How do you make corn salad?
Make corn salad by combining cooked corn with chopped bell pepper, cucumber, red onion, and herbs. Toss it with olive oil, lemon juice, salt, and pepper, then chill briefly before serving so the flavors come together.
Can you make corn salad with canned corn?
Yes, canned corn works well in corn salad. Drain it thoroughly and rinse it if you want to remove some of the canning liquid or salt; letting it dry briefly helps keep the dressing from becoming watery.
What dressing goes best with corn salad?
A simple lime or lemon vinaigrette complements corn salad without hiding the corn’s sweetness. For a creamy version, use a yogurt-based dressing; add it shortly before serving to keep the vegetables crisp.
Can corn salad be made ahead of time?
Yes, you can prepare corn salad ahead, but keep the dressing separate if it contains delicate vegetables or leafy herbs. Refrigerate the chopped ingredients in a covered container and toss everything together shortly before serving.
How long does corn salad last in the fridge?
Corn salad generally keeps for about 2–3 days in a covered container in the refrigerator. Salads made with mayonnaise or yogurt should stay chilled; discard the salad if it develops an unusual smell or appearance.
Can you freeze corn salad?
No, freezing assembled corn salad is not recommended. The vegetables and dressing tend to release water and become soft after thawing. You can freeze plain cooked corn instead, then thaw it and make a fresh salad.
What can you serve with corn salad?
Corn salad pairs well with grilled chicken, fish, burgers, and barbecue dishes. Its sweet, fresh flavor also works alongside tacos or sandwiches, adding a crisp contrast to rich or savory mains.
Is corn salad healthy?
Corn salad can be a nutritious side dish, especially when it includes plenty of fresh vegetables and a modest amount of dressing. Creamy additions such as mayonnaise can make it richer, so adjust them to suit the meal.
Can you use fresh corn for corn salad?
Yes, fresh corn is excellent in corn salad. Cook the kernels until tender, let them cool, and cut them from the cob; you can also use raw kernels from very young, sweet corn if they are tender.
Does corn salad need to be served cold?
No, corn salad does not have to be cold; it can be served chilled or at room temperature. Chilling helps the flavors mingle, while adding the dressing just before serving keeps the vegetables from turning limp.
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Nutrition data compiled from USDA FoodData Central and scientific sources.