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Green Salad with Corn Calories
Rich in vitamins and fiber, low calorie, refreshing
In season: Spring · Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 bottle (medium) of Green Salad with Corn (120 g) has 66 calories. That works out to 55 calories per 100 g. It contains 12.2 g of carbs, 2 g of protein, 0.8 g of fat and 2.6 g of fiber. Its 84 µg of Vitamin K covers 70% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
What is Green Salad with Corn?
Green Salad with Corn combines crisp leafy greens—often lettuce—with sweet corn kernels. It is a simple, adaptable salad rather than a dish tied to one particular region, and it can be put together with the greens available in your kitchen.
The leaves bring a fresh crunch, while the corn adds a tender bite and gentle sweetness. It works as a side for everyday meals, grilled foods or sandwiches, and can also make a light lunch with a more substantial topping. The salad is low in calories and provides fibre and vitamins; a 100 g portion has 55 calories. For a more filling meal, add beans or chickpeas, or keep the dressing light with lemon and a little olive oil.
Green Salad with Corn Nutrition Facts
Selected: 100 g
55
KCAL / 100G
Carbs
10.2g
· 4% DV
Protein
1.7g
· 3% DV
Fat
0.7g
· 1% 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 13% · Fat 11%
Green Salad with Corn Vitamins & Minerals
Vitamins
Vitamin K
70µg · 58% DV
Vitamin A
220µg · 24% DV
Vitamin C
15mg · 17% DV
Folate
55µg · 14% DV
Minerals
Iron
1mg · 6% DV
Potassium ⭐
210mg · 6% DV
Phosphorus
32mg · 5% DV
Calcium
38mg · 4% DV
How Nutritious Is Green Salad with Corn?
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.
Green Salad with Corn Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green Salad with Corn
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 Green Salad with Corn 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 Green Salad with Corn Contain Allergens?
No known major allergens
Which Diets Is Green Salad with Corn 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
Green Salad with Corn Fat Profile
SATURATED
0.12g
MONOUNSATURATED
0.16g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
Compare Green Salad with Corn
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Frequently Asked Questions About Green Salad with Corn
What goes in a green salad with corn?
A green salad with corn usually combines crisp lettuce with corn kernels, and may include cucumber, tomato, or spring onion. A simple lemon-and-olive-oil dressing lets the sweet corn stand out.
Can you use frozen corn in a green salad with corn?
Yes, frozen corn works well in a green salad with corn. Cook it according to the package directions, drain it, and let it cool fully before adding it so it does not wilt the lettuce.
How do you keep a green salad with corn from getting soggy?
Keep the lettuce and corn dry, and add dressing just before serving. If you washed the leaves, spin or pat them dry; even a little trapped water can dilute the dressing and soften the salad.
Can you make green salad with corn the night before?
Yes, you can prep the lettuce and corn the night before, but store them separately or together without dressing in a covered container in the refrigerator. Add the dressing shortly before serving for the best crunch.
How long does green salad with corn last in the fridge?
Undressed green salad with corn is best eaten within about a day when refrigerated in a covered container. Once dressed, the lettuce softens quickly, so serve leftovers promptly rather than expecting them to stay crisp.
What dressing is best for green salad with corn?
A tangy lemon vinaigrette pairs especially well with green salad with corn because its acidity balances the kernels' sweetness. Mix lemon juice with olive oil, salt, and pepper, then toss it through just before serving.
Can green salad with corn be a main meal?
Yes, green salad with corn can make a more complete main meal when you add a filling protein such as beans, grilled chicken, tofu, or egg. Keep the dressing separate until you are ready to eat.
Is green salad with corn good for weight loss?
Green salad with corn can fit into a weight-loss meal because it provides vegetables without being heavy. A large amount of creamy dressing or toppings can change the meal substantially, so choose portions that suit your plan.
Should you rinse canned corn before adding it to green salad with corn?
Yes, draining and briefly rinsing canned corn can remove some of its packing liquid and salty taste. Let it drain well before mixing it into the salad so excess water does not collect in the bowl.
Which lettuce works best in green salad with corn?
Crisp lettuce varieties such as romaine or iceberg hold their texture well alongside corn kernels. Tender leaf lettuce also works, but dress it at the last moment because it wilts faster.
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Nutrition data compiled from USDA FoodData Central and scientific sources.