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Oil-Free Chickpea and Corn Salad Calories
A filling salad made with chickpeas and corn, prepared without added oil.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Oil-Free Chickpea and Corn Salad (180 g) has 212 calories. That works out to 118 calories per 100 g. It contains 37.1 g of carbs, 9.4 g of protein, 2.7 g of fat and 9.2 g of fiber. Its 0.3 mg of Copper covers 36% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Oil-Free Chickpea and Corn Salad Nutrition Facts
Selected: 1 cup (medium) · 180 g
212
KCAL / 180G
Carbs
37.1g
· 13% DV
Protein
9.4g
· 19% DV
Fat
2.7g
· 3% DV
Fiber
9.2g
· 33% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 71% · Protein 18% · Fat 11%
Oil-Free Chickpea and Corn Salad nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 212 kcal | |
| Total fat | 2.7 g | 3% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 315 mg | 14% |
| Total carbohydrate | 37.1 g | 13% |
| Fiber | 9.2 g | 33% |
| Protein | 9.4 g | 19% |
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 Oil-Free Chickpea and Corn Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 212 kcal |
| 1 tablespoon (small) | 15 g | 18 kcal |
| 100 g | 100 g | 118 kcal |
| 1 cup (small) | 120 g | 142 kcal |
| 1 serving (small) | 150 g | 177 kcal |
| 1 serving (large) | 220 g | 260 kcal |
| 1 cup (large) | 240 g | 283 kcal |
| 1 bottle (large) | 300 g | 354 kcal |
Calculated from 118 calories per 100 g.
Frequently Asked Questions About Oil-Free Chickpea and Corn Salad
How do you make oil-free chickpea and corn salad?
Combine cooked chickpeas and corn with chopped cucumber, tomato, red onion and fresh parsley. Dress the oil-free chickpea and corn salad with lemon juice, salt and pepper, then let it sit briefly so the flavors come together.
What dressing goes with oil-free chickpea and corn salad?
Lemon juice, vinegar or a little mustard can flavor oil-free chickpea and corn salad without added oil. Whisk your choice with herbs and seasoning; a spoonful of water or aquafaba helps the dressing coat the chickpeas.
Can you use canned chickpeas and corn in oil-free chickpea and corn salad?
Yes, canned chickpeas and corn work well in oil-free chickpea and corn salad. Drain and rinse them first to remove excess packing liquid and salt, then let them drain thoroughly so the finished salad is not watery.
How long does oil-free chickpea and corn salad last in the fridge?
Oil-free chickpea and corn salad keeps for about 2–3 days in a covered container in the refrigerator. For the freshest texture, store the dressing separately and add watery ingredients such as tomato shortly before serving.
Can oil-free chickpea and corn salad be made ahead?
Yes, prepare the chickpeas, corn and chopped herbs ahead and refrigerate them separately or together. Add cucumber, tomato and dressing just before serving; this keeps the oil-free chickpea and corn salad crisp rather than soggy.
What can you serve with oil-free chickpea and corn salad?
Oil-free chickpea and corn salad goes well with grilled vegetables, baked potatoes, flatbread or soup. It can also work as a light main dish; add leafy greens or avocado if you want a more substantial bowl.
Can you freeze oil-free chickpea and corn salad?
Freezing the assembled oil-free chickpea and corn salad is not recommended because fresh vegetables turn soft and watery after thawing. You can freeze cooked chickpeas and corn on their own, then thaw and mix them with fresh salad ingredients.
What vegetables can you add to oil-free chickpea and corn salad?
Bell pepper, cucumber, cherry tomatoes, red onion and parsley all suit oil-free chickpea and corn salad. Choose crunchy vegetables for texture, and add delicate greens only just before serving so they do not wilt.
How can you make oil-free chickpea and corn salad more flavorful?
For a bolder oil-free chickpea and corn salad, add lime juice, chopped cilantro, cumin and chili, or use lemon, parsley and sumac. Letting the seasoned chickpeas sit for a short while helps them absorb the flavors.
Is oil-free chickpea and corn salad filling enough for lunch?
Yes, oil-free chickpea and corn salad can make a filling lunch because chickpeas provide protein and fiber. Serve it with whole-grain bread or extra vegetables if you want a more complete meal.
Oil-Free Chickpea and Corn Salad Vitamins & Minerals
Vitamins
Folate
117µg · 29% DV
B1
0.14mg · 12% DV
B6
0.18mg · 11% DV
Biotin
2.7µg · 9% DV
Minerals
Copper
0.32mg · 36% DV
Manganese
0.63mg · 27% DV
Phosphorus
189mg · 27% DV
Magnesium
61mg · 15% DV
Sodium
315mg · 14% DV
Potassium ⭐
441mg · 13% DV
Oil-Free Chickpea and Corn Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oil-Free Chickpea and Corn Salad
To burn the 212 calories in 1 cup (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 Oil-Free Chickpea and Corn Salad?
Oil-Free Chickpea and Corn Salad brings together cooked chickpeas and sweet corn without added oil. It is a flexible home-style salad rather than a dish tied to one particular regional tradition; chopped vegetables, fresh herbs or a squeeze of lemon are common ways to add freshness.
The chickpeas are pleasantly firm and substantial, while the corn adds sweetness and a little pop. Serve it as a light lunch, pack it for a picnic, or offer it alongside grilled food. It is filling for a salad, with fibre and plant protein; each 100 g provides 5.1 g of fibre. For a brighter, lighter-tasting bowl, add lemon juice and plenty of herbs, or pair it with crisp cucumber and tomato.
How Nutritious Is Oil-Free Chickpea 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 Oil-Free Chickpea 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 Oil-Free Chickpea and Corn Salad Contain Allergens?
No known major allergens
Which Diets Is Oil-Free Chickpea 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
Oil-Free Chickpea and Corn Salad Fat Profile
SATURATED
0.36g
MONOUNSATURATED
0.63g
POLYUNSATURATED
0.76g
Omega 6:3 ratio 9.7:1
Above the ideal 4:1 (9.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.