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Cottage Cheese Mustard Corn Salad Calories
Protein and calcium source
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Cottage Cheese Mustard Corn Salad (180 g) has 196 calories. That works out to 109 calories per 100 g. It contains 18.7 g of carbs, 16.6 g of protein, 6.1 g of fat and 2.5 g of fiber. Its 259.2 mg of Phosphorus covers 37% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Cottage Cheese Mustard Corn Salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
196
KCAL / 180G
Carbs
18.7g
· 7% DV
Protein
16.6g
· 33% DV
Fat
6.1g
· 8% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 38% · Protein 34% · Fat 28%
Cottage Cheese Mustard Corn Salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 196 kcal | |
| Total fat | 6.1 g | 8% |
| Saturated fat | 3.1 g | 16% |
| Trans fat | 0.09 g | |
| Sodium | 567 mg | 25% |
| Total carbohydrate | 18.7 g | 7% |
| Fiber | 2.5 g | 9% |
| Protein | 16.6 g | 33% |
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 Cottage Cheese Mustard Corn Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 196 kcal |
| 1 tablespoon (diced) | 20 g | 22 kcal |
| 100 g | 100 g | 109 kcal |
| 1 cup (small) | 120 g | 131 kcal |
| 1 pack (medium) | 150 g | 164 kcal |
| 1 bottle (medium) | 200 g | 218 kcal |
| 1 cup (large) | 240 g | 262 kcal |
| 1 serving (large) | 250 g | 273 kcal |
Calculated from 109 calories per 100 g.
Frequently Asked Questions About Cottage Cheese Mustard Corn Salad
What ingredients go into cottage cheese mustard corn salad?
Cottage cheese mustard corn salad is made with cottage cheese, corn, and mustard. Chopped scallions, fresh dill, black pepper, or diced bell pepper are common additions; drain the corn well so its liquid does not thin the dressing.
Can you use Greek yogurt instead of cottage cheese in cottage cheese mustard corn salad?
Yes, Greek yogurt can replace cottage cheese in cottage cheese mustard corn salad, but the result will be smoother and tangier rather than lumpy and mild. Use thick, plain yogurt and mix in a little at a time to keep the salad from becoming runny.
Should cottage cheese mustard corn salad be served cold or warm?
Cottage cheese mustard corn salad is usually served cold or lightly chilled. Chilling briefly lets the mustard flavor mingle with the corn and cottage cheese; avoid heating it, since cottage cheese can separate and the fresh, creamy texture is best kept cool.
How do you keep cottage cheese mustard corn salad from getting watery?
To keep cottage cheese mustard corn salad from getting watery, drain canned corn thoroughly and let frozen corn cool and dry after cooking. Drain excess liquid from the cottage cheese too, and add watery vegetables only just before serving.
Can frozen corn be used in cottage cheese mustard corn salad?
Yes, frozen corn works well in cottage cheese mustard corn salad. Cook it according to the package directions, cool it completely, then drain and pat it dry before mixing; adding hot corn can loosen the cottage cheese and soften the salad.
What kind of mustard tastes best in cottage cheese mustard corn salad?
Dijon mustard gives cottage cheese mustard corn salad a sharper, more pronounced flavor, while yellow mustard keeps it mild and familiar. Stir in a small amount first, taste, and add more gradually so the mustard does not overwhelm the sweet corn.
Can cottage cheese mustard corn salad be made ahead for a picnic?
Yes, cottage cheese mustard corn salad can be made ahead and kept chilled in a sealed container. For the freshest texture, mix in herbs shortly before serving and keep the salad cold during transport rather than leaving it out in the sun.
What can you serve with cottage cheese mustard corn salad?
Cottage cheese mustard corn salad pairs well with grilled chicken, burgers, baked fish, or sandwiches. It also works as a filling side for a simple lunch; serve it alongside crisp greens or sliced vegetables for contrast.
Can cottage cheese mustard corn salad be used as a sandwich filling?
Yes, cottage cheese mustard corn salad makes a creamy sandwich or wrap filling. Drain it well first and spread it over sturdy bread; a lettuce leaf between the salad and bread helps prevent the bread from turning soggy.
How can you make cottage cheese mustard corn salad less tangy?
To make cottage cheese mustard corn salad less tangy, reduce the mustard and choose a mild yellow variety instead of Dijon. Sweet corn and finely chopped bell pepper also soften the sharpness without needing to add sugar.
Cottage Cheese Mustard Corn Salad Vitamins & Minerals
Vitamins
B12
0.72µg · 30% DV
B2
0.32mg · 25% DV
Vitamin K
17.64µg · 15% DV
B5
0.68mg · 14% DV
Minerals
Phosphorus
259mg · 37% DV
Selenium
15µg · 27% DV
Sodium
567mg · 25% DV
Calcium
164mg · 16% DV
Potassium ⭐
320mg · 9% DV
Cottage Cheese Mustard Corn Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cottage Cheese Mustard Corn Salad
To burn the 196 calories in 1 serving (medium) (180 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 Cottage Cheese Mustard Corn Salad?
Cottage Cheese Mustard Corn Salad combines sweetcorn with mild, slightly curdy cottage cheese and mustard. It is a simple assembled salad rather than a dish tied to one particular regional tradition, and can be made as a quick lunch or side.
The corn’s sweetness softens the mustard’s tang, while the cottage cheese gives the salad a creamy texture with little curds. Serve it chilled or at room temperature, on its own, spooned over leafy greens, or alongside grilled food and sandwiches. It provides protein and calcium, making it a useful light meal when you want something more filling than a plain vegetable salad. For a fresher, lighter version, add chopped cucumber or herbs and keep any extra dressing modest.
How Nutritious Is Cottage Cheese Mustard Corn 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 Cottage Cheese Mustard 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 Cottage Cheese Mustard Corn Salad Contain Allergens?
Contains these allergens:
Which Diets Is Cottage Cheese Mustard Corn Salad Good For?
Vegan
— Not 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
Cottage Cheese Mustard Corn Salad Fat Profile
SATURATED
3.1g
MONOUNSATURATED
1.4g
POLYUNSATURATED
0.85g
Omega 6:3 ratio 11:1
Above the ideal 4:1 (11:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.