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Corn beet salad Calories
Source of fiber and folate
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Corn beet salad (165 g) has 111 calories. That works out to 67 calories per 100 g. It contains 23.4 g of carbs, 3.5 g of protein, 1.2 g of fat and 5.1 g of fiber. Its 0.2 mg of Copper covers 18% of the Daily Value. Its glycemic index is 55 (low), so it raises blood sugar slowly.
Corn beet salad Nutrition Facts
Selected: 1 cup (chopped) · 165 g
111
KCAL / 165G
Carbs
23.4g
· 9% DV
Protein
3.5g
· 7% DV
Fat
1.2g
· 2% DV
Fiber
5.1g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 79% · Protein 12% · Fat 9%
Corn beet salad nutrition facts table · 1 cup (chopped) (165 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 111 kcal | |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.18 g | 1% |
| Trans fat | 0 g | |
| Sodium | 149 mg | 6% |
| Total carbohydrate | 23.4 g | 9% |
| Fiber | 5.1 g | 18% |
| Protein | 3.5 g | 7% |
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 Chopped Corn beet salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 165 g | 111 kcal |
| 2 tablespoon (diced) | 30 g | 20 kcal |
| 100 g | 100 g | 67 kcal |
| 1 cup (small) | 120 g | 80 kcal |
| 1 serving (medium) | 180 g | 121 kcal |
| 1 serving (large) | 250 g | 168 kcal |
| 1 pack (large) | 300 g | 201 kcal |
| 1 bottle (extra large) | 500 g | 335 kcal |
Calculated from 67 calories per 100 g.
Frequently Asked Questions About Corn beet salad
What goes in corn beet salad?
Corn beet salad usually combines cooked beetroot and sweet corn with a dressing such as olive oil and lemon juice. Parsley, scallions, pickles, or a creamy yogurt dressing are common additions, but the ingredients vary by recipe.
How do you make corn beet salad?
To make corn beet salad, dice cooked beetroot, drain the corn, and toss them with olive oil, lemon juice, salt, and herbs. Add the dressing gradually and fold gently; vigorous mixing can turn the whole salad pink.
Should the beetroot be cooked for corn beet salad?
Usually, yes: cooked beetroot is tender and easy to combine with corn. Roasting gives it a deeper, sweeter flavor, while boiling keeps the taste milder. Grated raw beetroot also works if you want a crunchier salad.
What dressing is best for corn beet salad?
A lemon-and-olive-oil dressing keeps corn beet salad light and lets the vegetables stand out. For a creamy version, use plain yogurt with a little garlic and salt; add it shortly before serving to limit color transfer from the beetroot.
Can you use canned corn in corn beet salad?
Yes, canned corn works well in corn beet salad. Drain it thoroughly before mixing so it does not water down the dressing. If the corn tastes especially salty, briefly rinse it and drain it again.
Why does corn beet salad turn completely pink?
Beetroot releases its strong natural pigment when it is cut and mixed, so it can color the corn and dressing. For a salad with more distinct colors, add the beetroot last, cut it into larger pieces, and fold gently.
Can you make corn beet salad ahead of time?
Yes, you can cook and chop the beetroot ahead, and keep it separate from the corn and dressing. Combine the ingredients closer to serving time for better texture; add delicate herbs and creamy dressing at the end.
How long does corn beet salad last in the fridge?
Keep corn beet salad covered in the refrigerator and serve it promptly, especially if it contains yogurt or mayonnaise. Use a clean utensil each time you serve it, and discard it if it has been left out for an extended period.
What can you serve with corn beet salad?
Corn beet salad pairs well with grilled fish, chicken, or meat, and can also accompany beans or a grain-based main dish. Its sweet, earthy flavor works especially well alongside savory foods rather than another sweet side.
Can you freeze corn beet salad?
Freezing corn beet salad is not recommended. The beetroot and corn can become soft and watery after thawing, and yogurt-based dressing may separate. Make a fresh batch instead, or refrigerate the prepared salad and enjoy it chilled.
Corn beet salad Vitamins & Minerals
Vitamins
Folate
67.65µg · 17% DV
B1
0.17mg · 14% DV
B6
0.17mg · 10% DV
Vitamin C
8.58mg · 10% DV
Minerals
Copper
0.17mg · 19% DV
Manganese
0.36mg · 16% DV
Phosphorus
94mg · 13% DV
Potassium ⭐
454mg · 13% DV
Sodium
149mg · 6% DV
Corn beet salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Corn beet salad
To burn the 111 calories in 1 cup (chopped) (165 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 Corn beet salad?
Corn beet salad brings together sweet corn and cooked beetroot, usually diced or sliced and tossed into a simple home-style salad. It has no single established place of origin or fixed recipe; dressings and extras vary. The corn gives each bite a gentle sweetness and a little pop, while beetroot is tender, earthy and vividly coloured. Lemon, herbs or a light oil-based dressing can brighten the mix.
Serve it as a side with lunch or dinner, spoon it into a grain bowl, or enjoy it as a light meal with bread. It provides fibre and folate, with 3.1 g of fibre per 100 g. For a lighter dressing, use lemon and herbs generously and add oil sparingly; leafy greens or beans make it more substantial.
How Nutritious Is Corn beet 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 Corn beet 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 Corn beet salad Contain Allergens?
No known major allergens
Which Diets Is Corn beet salad 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
Corn beet salad Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.26g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 15:1
Above the ideal 4:1 (15:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.