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Kidney Bean and Corn Salad Calories
Source of fiber and plant protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Kidney Bean and Corn Salad (170 g) has 192 calories. That works out to 113 calories per 100 g. It contains 34.7 g of carbs, 10.4 g of protein, 1.9 g of fat and 10.5 g of fiber. Its 0.4 mg of Copper covers 40% of the Daily Value. Its glycemic index is 41 (low), so it raises blood sugar slowly.
Kidney Bean and Corn Salad Nutrition Facts
Selected: 1 cup (medium) · 170 g
192
KCAL / 170G
Carbs
34.7g
· 13% DV
Protein
10.4g
· 21% DV
Fat
1.9g
· 2% DV
Fiber
10.5g
· 38% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 70% · Protein 21% · Fat 9%
Kidney Bean and Corn Salad nutrition facts table · 1 cup (medium) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 192 kcal | |
| Total fat | 1.9 g | 2% |
| Saturated fat | 0.27 g | 1% |
| Trans fat | 0 g | |
| Sodium | 343 mg | 15% |
| Total carbohydrate | 34.7 g | 13% |
| Fiber | 10.5 g | 38% |
| Protein | 10.4 g | 21% |
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 Cup of Kidney Bean and Corn Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 170 g | 192 kcal |
| 1 tablespoon (chopped) | 15 g | 17 kcal |
| ½ cup (small) | 85 g | 96 kcal |
| 100 g | 100 g | 113 kcal |
| 1 serving (small) | 120 g | 136 kcal |
| 1 serving (medium) | 200 g | 226 kcal |
| 1.5 cup (large) | 255 g | 288 kcal |
| 1 serving (large) | 300 g | 339 kcal |
Calculated from 113 calories per 100 g.
Frequently Asked Questions About Kidney Bean and Corn Salad
How do you make Kidney Bean and Corn Salad?
To make Kidney Bean and Corn Salad, combine drained kidney beans and corn with diced red onion, bell pepper, and chopped herbs. Toss with lemon juice or vinegar, olive oil, and seasoning, then let the flavors mingle briefly before serving.
What dressing goes well with Kidney Bean and Corn Salad?
A tangy lemon-and-olive-oil dressing suits Kidney Bean and Corn Salad because it balances the sweetness of the corn and the earthy beans. Cider vinegar, lime, or a little mustard can add extra sharpness without making the salad heavy.
Can you use canned kidney beans in Kidney Bean and Corn Salad?
Yes, canned kidney beans work well in Kidney Bean and Corn Salad and make it quick to prepare. Drain and rinse them under cool water first, then let them drain thoroughly so the salad dressing does not become watery.
What ingredients are in Kidney Bean and Corn Salad?
Kidney Bean and Corn Salad is built around kidney beans and corn, often with red onion, bell pepper, and fresh herbs. Lemon or vinegar and oil make a simple dressing; ingredients such as avocado or tomato are optional additions.
What do you serve with Kidney Bean and Corn Salad?
Kidney Bean and Corn Salad pairs well with grilled chicken, fish, or vegetables, and it can also be served with tacos or other Mexican-inspired meals. For a vegetarian lunch, serve it with warm bread or add it to a grain bowl.
How long does Kidney Bean and Corn Salad last in the fridge?
Kidney Bean and Corn Salad typically keeps for 3–4 days in a covered container in the refrigerator. Refrigerate it promptly, and discard it if it has been left out for an extended period or develops an unusual smell or appearance.
Can you freeze Kidney Bean and Corn Salad?
Freezing Kidney Bean and Corn Salad is not recommended because the corn and fresh vegetables can turn soft and watery after thawing. If you want to prepare ahead, freeze cooked kidney beans separately and mix the salad fresh.
Is Kidney Bean and Corn Salad healthy?
Yes, Kidney Bean and Corn Salad can be a nourishing choice, with fiber and plant protein from the beans. The dressing and any canned ingredients affect its overall balance, so rinse canned beans and adjust added salt to taste.
Can Kidney Bean and Corn Salad be made ahead?
Yes, Kidney Bean and Corn Salad can be made ahead. For the freshest texture, refrigerate the beans, corn, and chopped vegetables together, but keep the dressing separate and toss it through shortly before serving.
Is Kidney Bean and Corn Salad served cold or warm?
Kidney Bean and Corn Salad is usually served chilled or at room temperature, rather than hot. A short rest in the refrigerator helps the dressing flavor the beans; give the salad a quick toss before bringing it to the table.
Kidney Bean and Corn Salad Vitamins & Minerals
Vitamins
Folate
154.7µg · 39% DV
B1
0.22mg · 18% DV
B6
0.2mg · 12% DV
B2
0.12mg · 9% DV
Minerals
Copper
0.36mg · 40% DV
Manganese
0.66mg · 29% DV
Phosphorus
190mg · 27% DV
Magnesium
71mg · 17% DV
Sodium
343mg · 15% DV
Potassium ⭐
507mg · 15% DV
Kidney Bean and Corn Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Kidney Bean and Corn Salad
To burn the 192 calories in 1 cup (medium) (170 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 Kidney Bean and Corn Salad?
Kidney Bean and Corn Salad combines cooked kidney beans and sweetcorn, often with chopped onion or herbs and a bright lemon or vinaigrette dressing. It is a flexible home-style salad rather than a dish tied to one single origin, and recipes range from simple bean-and-corn mixes to versions with more vegetables.
The beans are soft and substantial, while the corn adds sweetness and a little bite. Serve it chilled for lunch, take it to a picnic, or offer it as a side with grilled foods; it also works over leafy greens. It provides plant protein and fibre, with 6.2 g of fibre per 100 g. For a lighter dressing, use lemon and herbs with just a little oil, and add crisp vegetables for extra freshness.
How Nutritious Is Kidney Bean and 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
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 Kidney Bean and 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 Kidney Bean and Corn Salad Contain Allergens?
No known major allergens
Which Diets Is Kidney Bean and Corn Salad 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
Kidney Bean and Corn Salad Fat Profile
SATURATED
0.27g
MONOUNSATURATED
0.37g
POLYUNSATURATED
0.61g
Omega 6:3 ratio 7.7:1
Above the ideal 4:1 (7.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.