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Green salad with corn and cowpeas Calories
Source of fiber and plant protein
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Green salad with corn and cowpeas (180 g) has 160 calories. That works out to 89 calories per 100 g. It contains 29.3 g of carbs, 7.9 g of protein, 2.2 g of fat and 8.5 g of fiber. Its 79.2 µg of Vitamin K covers 66% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.
Green salad with corn and cowpeas Nutrition Facts
Selected: 1 serving (medium) · 180 g
160
KCAL / 180G
Carbs
29.3g
· 11% DV
Protein
7.9g
· 16% DV
Fat
2.2g
· 3% DV
Fiber
8.5g
· 30% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 70% · Protein 19% · Fat 11%
Green salad with corn and cowpeas nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 160 kcal | |
| Total fat | 2.2 g | 3% |
| Saturated fat | 0.31 g | 2% |
| Trans fat | 0 g | |
| Sodium | 32 mg | 1% |
| Total carbohydrate | 29.3 g | 11% |
| Fiber | 8.5 g | 30% |
| Protein | 7.9 g | 16% |
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 Green salad with corn and cowpeas?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 160 kcal |
| 1 cup (chopped) | 90 g | 80 kcal |
| 100 g | 100 g | 89 kcal |
| 1 serving (small) | 120 g | 107 kcal |
| 2 cup (chopped) | 180 g | 160 kcal |
| 1 pack (medium) | 200 g | 178 kcal |
| 1 serving (large) | 250 g | 223 kcal |
| 1 bottle (jumbo) | 300 g | 267 kcal |
Calculated from 89 calories per 100 g.
Frequently Asked Questions About Green salad with corn and cowpeas
How do you make green salad with corn and cowpeas?
Combine washed, thoroughly dried leafy greens with cooked, cooled cowpeas and drained corn. Dress with olive oil, lemon juice, salt, and pepper just before serving so the leaves stay crisp and the salad does not become watery.
Do cowpeas need to be cooked before adding them to green salad with corn and cowpeas?
Yes. Dried cowpeas should be cooked until tender, then drained and cooled before they go into the salad. If you use canned cowpeas, drain and rinse them first; adding warm or wet beans can wilt the greens or dilute the dressing.
What dressing goes best with green salad with corn and cowpeas?
A simple lemon-and-olive-oil dressing works especially well: its acidity balances the sweet corn and earthy cowpeas without overpowering the greens. Add salt and pepper to taste, and toss the salad shortly before serving.
Can I use frozen corn in green salad with corn and cowpeas?
Yes. Thaw frozen corn and drain off excess water before adding it. If the kernels are uncooked, briefly cook them first, then cool them; warm corn can wilt the leaves and make the salad less refreshing.
Can green salad with corn and cowpeas be made ahead?
Yes, prepare the components ahead, but keep the greens dry and leave the dressing off until serving. Store the cooked cowpeas and corn separately or with the greens in a sealed container, then combine and dress when ready to eat.
How long does green salad with corn and cowpeas keep in the fridge?
Once dressed, green salad with corn and cowpeas is best eaten the same day because the leaves soften and release liquid. Undressed ingredients keep their texture better in a sealed refrigerated container; check that the cooked beans have been kept chilled.
Why does green salad with corn and cowpeas get watery?
The salad gets watery when the greens are wet, the corn or cowpeas are poorly drained, or the dressing is added too early. Dry the leaves well, drain the additions, and toss with dressing just before serving.
What can I serve with green salad with corn and cowpeas?
Serve green salad with corn and cowpeas alongside grilled vegetables, roasted potatoes, soup, or a grain dish. It can also work as a light lunch; adding bread or another substantial side makes the meal more filling.
Can I use canned cowpeas in green salad with corn and cowpeas?
Yes, canned cowpeas are a convenient substitute for home-cooked ones. Drain and rinse them to remove the packing liquid, then let them drain well before mixing them into the salad so they do not water down the dressing.
Can green salad with corn and cowpeas be a meal on its own?
It can be a light meal, especially if the serving includes a generous amount of cowpeas. For a more substantial lunch or dinner, pair it with a grain, bread, or another filling dish rather than relying on the salad alone.
Green salad with corn and cowpeas Vitamins & Minerals
Vitamins
Vitamin K
79.2µg · 66% DV
Folate
147.6µg · 37% DV
Vitamin C
22.5mg · 25% DV
B1
0.25mg · 21% DV
Minerals
Copper
0.32mg · 36% DV
Manganese
0.76mg · 33% DV
Phosphorus
171mg · 24% DV
Magnesium
70mg · 17% DV
Potassium ⭐
518mg · 15% DV
Sodium
32mg · 1% DV
Green salad with corn and cowpeas 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 and cowpeas
To burn the 160 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 Green salad with corn and cowpeas?
Green salad with corn and cowpeas brings leafy greens together with sweet corn and cooked cowpeas. It is a flexible combination rather than a dish tied to one particular cuisine; fresh or dried cowpeas can be used, with dried beans cooked until tender before they go into the salad.
The crisp greens contrast with the soft, substantial beans, while corn adds a gentle sweetness. Serve it as a side with grilled food or soup, or make it a light lunch with bread. It offers fibre and plant protein, with 4.7 g of fibre per 100 g. A lemon-and-herb dressing keeps the flavours bright; add olive oil sparingly if you want a lighter salad.
How Nutritious Is Green salad with corn and cowpeas?
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
High
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 Green salad with corn and cowpeas 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 and cowpeas Contain Allergens?
No known major allergens
Which Diets Is Green salad with corn and cowpeas 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
Green salad with corn and cowpeas Fat Profile
SATURATED
0.31g
MONOUNSATURATED
0.36g
POLYUNSATURATED
0.83g
Omega 6:3 ratio 4.9:1
Above the ideal 4:1 (4.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.