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Corn olive salad Calories
Fiber-containing plant-based salad
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Corn olive salad (150 g) has 177 calories. That works out to 118 calories per 100 g. It contains 19.2 g of carbs, 3.9 g of protein, 10.6 g of fat and 4.4 g of fiber. Its 27 µg of Vitamin K covers 23% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.
Corn olive salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
177
KCAL / 150G
Carbs
19.2g
· 7% DV
Protein
3.9g
· 8% DV
Fat
10.6g
· 14% DV
Fiber
4.4g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 41% · Protein 8% · Fat 51%
Corn olive salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 177 kcal | |
| Total fat | 10.6 g | 14% |
| Saturated fat | 1.58 g | 8% |
| Trans fat | 0 g | |
| Sodium | 465 mg | 20% |
| Total carbohydrate | 19.2 g | 7% |
| Fiber | 4.4 g | 16% |
| Protein | 3.9 g | 8% |
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 Corn olive salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 177 kcal |
| 1 tablespoon (mini) | 18 g | 21 kcal |
| 1 piece (small) | 80 g | 94 kcal |
| 100 g | 100 g | 118 kcal |
| 1 cup (medium) | 140 g | 165 kcal |
| 2 piece (double) | 160 g | 189 kcal |
| 1 serving (large) | 220 g | 260 kcal |
| 1 pack (large) | 250 g | 295 kcal |
Calculated from 118 calories per 100 g.
Frequently Asked Questions About Corn olive salad
How do you make corn olive salad?
To make corn olive salad, combine drained corn with sliced olives and any chopped vegetables you want to include. Toss with olive oil and lemon juice, then season to taste. Add the dressing shortly before serving to keep the salad from becoming watery.
What dressing goes well with corn olive salad?
A simple olive-oil-and-lemon dressing complements corn olive salad without overpowering the olives. Red-wine vinegar also works, and chopped herbs such as parsley can add freshness. Taste before adding salt, since olives may already make the salad salty.
Can you make corn olive salad with fresh corn?
Yes, fresh corn works well in corn olive salad. Cut the kernels from the cob and cook them until just tender, then cool and drain them before mixing with the olives. Raw kernels can be used only when they are young and tender.
Should corn be drained before adding it to corn olive salad?
Yes, drain canned corn before adding it to corn olive salad. Excess liquid can dilute the dressing and make the other ingredients soggy. If the corn tastes especially salty or sweet, rinse it briefly and drain it thoroughly.
Are black or green olives better in corn olive salad?
Either black or green olives work in corn olive salad. Black olives tend to have a milder, softer flavor, while green olives often taste sharper and saltier. Choose pitted olives or remove the pits before slicing them into the salad.
Can you add feta to corn olive salad?
Yes, crumbled feta is a good addition to corn olive salad, especially with cucumber, tomato, or red onion. Add it just before serving so it keeps its texture, and taste the salad before seasoning because both feta and olives are salty.
What can you serve with corn olive salad?
Corn olive salad pairs well with grilled chicken, fish, kebabs, or roasted vegetables. It can also work as a filling side for sandwiches and wraps. For a more substantial meal, serve it with beans or another protein-rich dish.
Can corn olive salad be made ahead?
Yes, you can prepare the corn and olives for corn olive salad ahead of time and refrigerate them in a covered container. Keep the dressing separate and add it shortly before serving; watery vegetables such as tomatoes are best chopped closer to mealtime.
How long does corn olive salad last in the fridge?
Corn olive salad generally keeps for 3–4 days in a covered container in the refrigerator. Salads containing watery vegetables may soften sooner, and any portion left at room temperature for an extended period should be discarded rather than returned to the fridge.
Is corn olive salad a healthy side dish?
Corn olive salad can be a nourishing side dish, particularly when you add vegetables and use a modest amount of dressing. Olives and salty toppings can raise its sodium content, so balance it with less-salty foods if you are watching your sodium intake.
Corn olive salad Vitamins & Minerals
Vitamins
Vitamin K
27µg · 23% DV
Vitamin E
1.95mg · 13% DV
B3
1.65mg · 10% DV
Folate
36µg · 9% DV
Minerals
Sodium
465mg · 20% DV
Phosphorus
87mg · 12% DV
Copper
0.11mg · 12% DV
Manganese
0.24mg · 10% DV
Potassium ⭐
278mg · 8% DV
Corn olive salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Corn olive salad
To burn the 177 calories in 1 serving (medium) (150 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 olive salad?
Corn olive salad brings sweet corn kernels together with olives, often with fresh vegetables and a simple lemon or olive-oil dressing. The exact mix varies: some versions keep the ingredients spare, while others add crisp vegetables or herbs for extra freshness.
It works as a side dish or a light lunch, and is easy to serve at picnics, barbecues and shared meals. The corn’s sweetness balances the olives’ salty, savoury bite; fresh additions give the salad a crisp contrast. It offers plant-based variety and some fibre, with 2.9 g per 100 g. For a lighter serving, use the dressing sparingly and add more leafy greens or crunchy vegetables.
How Nutritious Is Corn olive salad?
Nutrient density
Medium
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 olive 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 olive salad Contain Allergens?
No known major allergens
Which Diets Is Corn olive 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
Corn olive salad Fat Profile
SATURATED
1.58g
MONOUNSATURATED
6.82g
POLYUNSATURATED
1.23g
Omega 6:3 ratio 19.5:1
Above the ideal 4:1 (19.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.