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Corn zucchini salad Calories
Source of fiber and vitamin C
In season: Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Corn zucchini salad (150 g) has 83 calories. That works out to 55 calories per 100 g. It contains 17.1 g of carbs, 3.3 g of protein, 1.2 g of fat and 3.5 g of fiber. Its 0.2 mg of B1 covers 15% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
What is Corn zucchini salad?
Corn zucchini salad brings together tender zucchini and sweet, crisp kernels of corn. Recipes vary, and it is better understood as a flexible home-style salad than a dish with one widely agreed place of origin; a simple dressing often lets the vegetables speak for themselves.
Serve it chilled or at room temperature as a side for grilled foods, alongside sandwiches, or as part of a summer meal. Lemon and fresh herbs make a bright pairing, while a little olive oil adds richness. It provides fibre, with 2.3 g per 100 g, and remains relatively light. For a lighter version, cook the zucchini with little oil and keep the dressing simple.
Corn zucchini salad Nutrition Facts
Selected: 100 g
55
KCAL / 100G
Carbs
11.4g
· 4% DV
Protein
2.2g
· 4% DV
Fat
0.8g
· 1% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 74% · Protein 14% · Fat 12%
Corn zucchini salad Vitamins & Minerals
Vitamins
B1
0.12mg · 10% DV
Vitamin C
9.2mg · 10% DV
B6
0.16mg · 9% DV
Folate
32µg · 8% DV
Minerals
Phosphorus
61mg · 9% DV
Potassium ⭐
246mg · 7% DV
Magnesium
23mg · 5% DV
Calcium
19mg · 2% DV
How Nutritious Is Corn zucchini 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.
Corn zucchini salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Corn zucchini salad
To burn the 55 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 zucchini 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 zucchini salad Contain Allergens?
No known major allergens
Which Diets Is Corn zucchini 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 zucchini salad Fat Profile
SATURATED
0.12g
MONOUNSATURATED
0.14g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
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Frequently Asked Questions About Corn zucchini salad
What ingredients go in corn zucchini salad?
Corn zucchini salad is built around zucchini and corn, with a dressing such as olive oil and lemon or vinegar. Fresh herbs, red onion, and pepper are common additions. Add ingredients gradually so the zucchini stays distinct rather than getting buried under heavier toppings.
Does zucchini need to be cooked for corn zucchini salad?
No, zucchini does not have to be cooked for corn zucchini salad. Thinly sliced or grated raw zucchini gives it a crisp, fresh texture; briefly sautéed or grilled zucchini makes it softer and more savory. Let cooked zucchini cool before mixing it with the corn.
How do you keep corn zucchini salad from getting watery?
Drain the corn well and remove excess moisture from cooked zucchini before assembling corn zucchini salad. Add salt and dressing shortly before serving, since they draw water from the vegetables. If using raw zucchini, slice it thinly rather than leaving large, watery chunks.
What dressing goes best with corn zucchini salad?
A lemon-and-olive-oil dressing is a bright, simple match for corn zucchini salad. A light vinegar dressing also works, while a creamy yogurt dressing gives it a richer feel. Toss the salad with just enough dressing to coat it, then adjust the seasoning before serving.
Can you use frozen corn in corn zucchini salad?
Yes, frozen corn works well in corn zucchini salad. Cook it according to the package directions, then cool and drain it thoroughly before mixing. Adding it while still warm can soften the zucchini and make the dressing runnier.
Can you make corn zucchini salad ahead of time?
Yes, you can prepare the vegetables for corn zucchini salad ahead of time and keep them covered in the refrigerator. For the freshest texture, wait to add the dressing, salt, or yogurt until close to serving, because zucchini can release water as it sits.
What can you serve with corn zucchini salad?
Corn zucchini salad pairs well with grilled fish, chicken, or vegetables, and it can also accompany beans or a simple grain dish. For a light lunch, serve it with bread; if the salad has a creamy dressing, choose a less rich main dish.
Can corn zucchini salad be served warm?
Yes, corn zucchini salad can be served warm, especially when the zucchini has been sautéed or grilled. Let the corn and zucchini cool slightly before adding fresh herbs or a yogurt-based dressing. A lemon and olive oil dressing is an easy fit for the warm version.
How should you store leftover corn zucchini salad?
Store leftover corn zucchini salad in a covered container in the refrigerator and keep it cold between servings. Eat it soon for the best texture, since zucchini releases moisture over time. If the dressing is stored separately, toss the salad again just before eating.
Can you add feta to corn zucchini salad?
Yes, feta is a popular addition to corn zucchini salad. Its salty, tangy flavor works especially well with lemon, herbs, and grilled zucchini. Crumble it over the salad shortly before serving so it keeps its texture and does not make the vegetables overly salty.
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Nutrition data compiled from USDA FoodData Central and scientific sources.