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Green Salad with Corn and Red Cabbage Calories
Light salad rich in fiber, vitamin C, and vitamin K
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Green Salad with Corn and Red Cabbage (180 g) has 77 calories. That works out to 43 calories per 100 g. It contains 15.1 g of carbs, 3.2 g of protein, 0.9 g of fat and 4.3 g of fiber. Its 147.6 µg of Vitamin K covers 123% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Green Salad with Corn and Red Cabbage Nutrition Facts
Selected: 1 serving (medium) · 180 g
77
KCAL / 180G
Carbs
15.1g
· 5% DV
Protein
3.2g
· 6% DV
Fat
0.9g
· 1% DV
Fiber
4.3g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 74% · Protein 16% · Fat 10%
Green Salad with Corn and Red Cabbage nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 77 kcal | |
| Total fat | 0.9 g | 1% |
| Saturated fat | 0.13 g | 1% |
| Trans fat | 0 g | |
| Sodium | 22 mg | 1% |
| Total carbohydrate | 15.1 g | 5% |
| Fiber | 4.3 g | 15% |
| Protein | 3.2 g | 6% |
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 Red Cabbage?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 77 kcal |
| 1 cup (shredded) | 70 g | 30 kcal |
| 100 g | 100 g | 43 kcal |
| 1 cup (chopped) | 110 g | 47 kcal |
| 1 serving (small) | 120 g | 52 kcal |
| 1 pack (medium) | 150 g | 65 kcal |
| 1 serving (large) | 250 g | 108 kcal |
| 1 bottle (jumbo) | 300 g | 129 kcal |
Calculated from 43 calories per 100 g.
Frequently Asked Questions About Green Salad with Corn and Red Cabbage
How do you make green salad with corn and red cabbage?
To make green salad with corn and red cabbage, toss washed, thoroughly dried greens with thinly sliced red cabbage and drained corn. Add a simple lemon-and-olive-oil dressing just before serving so the leaves stay crisp.
What dressing goes best with green salad with corn and red cabbage?
A tangy lemon vinaigrette pairs especially well with green salad with corn and red cabbage. The acidity balances the corn’s sweetness; use mustard in the dressing if you want extra sharpness, and add it right before serving.
Can you eat the red cabbage raw in green salad with corn and red cabbage?
Yes, red cabbage is commonly eaten raw in green salad with corn and red cabbage. Slice it thinly for a more tender bite; if it tastes too firm, massage it briefly with a little salt before adding it.
Can frozen corn be used in green salad with corn and red cabbage?
Yes, you can use frozen corn in green salad with corn and red cabbage. Cook it according to the package directions, cool it completely, and drain away excess water before mixing it with the fresh vegetables.
How do you keep green salad with corn and red cabbage from getting soggy?
Keep green salad with corn and red cabbage crisp by drying the greens thoroughly and draining the corn well. Store the dressing separately and toss it through the salad only when you are ready to eat.
Can you make green salad with corn and red cabbage the night before?
You can prepare green salad with corn and red cabbage the night before, but keep its components undressed in separate airtight containers. Add the dressing just before serving; this prevents the greens from wilting and the salad from becoming watery.
What protein can you add to green salad with corn and red cabbage?
Grilled chicken, beans, chickpeas, or hard-boiled eggs all add protein to green salad with corn and red cabbage. Choose an option that suits the rest of your meal, then add it shortly before serving.
What can you serve with green salad with corn and red cabbage?
Green salad with corn and red cabbage goes well with grilled fish, roasted chicken, or a bean dish. Its fresh, crunchy texture also complements warm soups and baked vegetables without needing a heavy side.
Is green salad with corn and red cabbage good for weight loss?
Green salad with corn and red cabbage can fit into a weight-loss meal because it combines vegetables with fiber and makes a light side. Keep creamy dressings and large amounts of added toppings modest if you want to keep the meal lighter.
Why does green salad with corn and red cabbage turn pink?
Green salad with corn and red cabbage can turn pink because the cabbage releases its purple pigments, especially when cut, salted, or dressed with an acidic ingredient. This color change is normal and does not mean the salad has spoiled.
Green Salad with Corn and Red Cabbage Vitamins & Minerals
Vitamins
Vitamin K
147.6µg · 123% DV
Vitamin C
40.5mg · 45% DV
Folate
77.4µg · 19% DV
B1
0.14mg · 12% DV
Minerals
Manganese
0.4mg · 17% DV
Copper
0.13mg · 14% DV
Potassium ⭐
389mg · 11% DV
Phosphorus
77mg · 11% DV
Sodium
22mg · 1% DV
Green Salad with Corn and Red Cabbage 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 Red Cabbage
To burn the 77 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 Red Cabbage?
Green Salad with Corn and Red Cabbage combines leafy greens with sweet corn and finely sliced red cabbage. It is a simple, adaptable salad rather than a dish tied to one particular region, and works with whatever fresh greens are available. The cabbage brings a crisp bite and mild earthiness, while the corn adds a gentle sweetness.
Serve it as a fresh side with grilled foods, sandwiches or a bowl of beans; adding chickpeas makes it more substantial as a light lunch. A squeeze of lemon and a little olive oil complement the vegetables without weighing them down. With 2.4 g of fibre per 100 g, it adds a modest amount of fibre to a meal. Dress it shortly before serving to keep the leaves and cabbage crisp.
How Nutritious Is Green Salad with Corn and Red Cabbage?
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 Green Salad with Corn and Red Cabbage 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 Red Cabbage Contain Allergens?
No known major allergens
Which Diets Is Green Salad with Corn and Red Cabbage 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 Red Cabbage Fat Profile
SATURATED
0.13g
MONOUNSATURATED
0.09g
POLYUNSATURATED
0.34g
Omega 6:3 ratio 5.8:1
Above the ideal 4:1 (5.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.