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Pomegranate and Corn Salad Calories
A salad with pomegranate seeds and corn, vegetables, and a light olive-oil dressing.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Pomegranate and Corn Salad (180 g) has 164 calories. That works out to 91 calories per 100 g. It contains 28.3 g of carbs, 3.8 g of protein, 4.7 g of fat and 5.6 g of fiber. Its 50.4 µg of Vitamin K covers 42% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Pomegranate and Corn Salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
164
KCAL / 180G
Carbs
28.3g
· 10% DV
Protein
3.8g
· 8% DV
Fat
4.7g
· 6% DV
Fiber
5.6g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 66% · Protein 9% · Fat 25%
Pomegranate and Corn Salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 164 kcal | |
| Total fat | 4.7 g | 6% |
| Saturated fat | 0.68 g | 3% |
| Trans fat | 0 g | |
| Sodium | 198 mg | 9% |
| Total carbohydrate | 28.3 g | 10% |
| Fiber | 5.6 g | 20% |
| Protein | 3.8 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 Pomegranate and Corn Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 164 kcal |
| 1 tablespoon (small) | 15 g | 14 kcal |
| ½ cup (small) | 75 g | 68 kcal |
| 100 g | 100 g | 91 kcal |
| 1 serving (small) | 120 g | 109 kcal |
| 1 cup (medium) | 150 g | 137 kcal |
| 1 serving (large) | 250 g | 228 kcal |
| 2 cup (large) | 300 g | 273 kcal |
Calculated from 91 calories per 100 g.
Frequently Asked Questions About Pomegranate and Corn Salad
How do you make Pomegranate and Corn Salad?
To make Pomegranate and Corn Salad, combine pomegranate arils and drained corn with chopped greens, then toss with a light olive-oil dressing. Add the dressing shortly before serving so the greens stay crisp and the arils keep their texture.
What dressing goes with Pomegranate and Corn Salad?
A simple olive-oil and lemon dressing works well with Pomegranate and Corn Salad because its acidity balances the sweet corn and tart pomegranate. Add the dressing just before serving, and taste before adding extra salt or citrus.
Can you use canned corn in Pomegranate and Corn Salad?
Yes, canned corn works in Pomegranate and Corn Salad. Drain it well before mixing it in; rinsing it under cold water can also mellow excess salt or the canned taste. Let it drain again so it does not water down the salad.
How do you deseed a pomegranate for Pomegranate and Corn Salad?
For Pomegranate and Corn Salad, halve the pomegranate and loosen the arils in a bowl of water. The arils sink while much of the white membrane floats, making it easier to remove; drain and dry the arils before adding them.
Can you make Pomegranate and Corn Salad ahead of time?
Yes, you can prepare the components of Pomegranate and Corn Salad ahead, but keep the dressing separate. Toss everything together shortly before serving to prevent the greens from wilting and the pomegranate arils from becoming soft.
How long does Pomegranate and Corn Salad keep in the fridge?
Pomegranate and Corn Salad is best eaten fresh, since dressed greens soften in storage. Refrigerate leftovers in a covered container and use them by the next day; if possible, store the dressing separately to help the salad retain its texture.
How do you stop Pomegranate and Corn Salad from getting watery?
To keep Pomegranate and Corn Salad from getting watery, dry the greens and pomegranate arils, and drain the corn thoroughly. Add salt and dressing only just before serving, since both can draw moisture out of the ingredients.
What can you serve with Pomegranate and Corn Salad?
Pomegranate and Corn Salad pairs well with grilled fish, chicken, or vegetables. It can also add a fresh, sweet-tart contrast to grain bowls or a simple sandwich, making it useful as either a side or part of a light meal.
Can you add feta to Pomegranate and Corn Salad?
Yes, crumbled feta can be added to Pomegranate and Corn Salad for a salty, creamy contrast to the sweet corn and tart pomegranate. Add it just before serving so it stays in distinct pieces rather than blending into the dressing.
Can you use frozen corn in Pomegranate and Corn Salad?
Yes, thawed frozen corn works in Pomegranate and Corn Salad. Cook it according to the package directions, cool it completely, and drain off any excess water before mixing it with the pomegranate and greens.
Pomegranate and Corn Salad Vitamins & Minerals
Vitamins
Vitamin K
50.4µg · 42% DV
Vitamin C
14.4mg · 16% DV
Folate
63µg · 16% DV
B6
0.22mg · 13% DV
Minerals
Copper
0.2mg · 22% DV
Manganese
0.32mg · 14% DV
Phosphorus
88mg · 13% DV
Potassium ⭐
369mg · 11% DV
Sodium
198mg · 9% DV
Pomegranate and Corn Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pomegranate and Corn Salad
To burn the 164 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 Pomegranate and Corn Salad?
Pomegranate and Corn Salad brings juicy pomegranate seeds and sweet corn together with chopped vegetables and a light olive-oil dressing. It is a colourful, Turkish-style salad rather than a dish with one fixed recipe; the vegetables can vary with the season and what is on hand. The tart-sweet pop of the pomegranate contrasts with the soft, mild corn.
Serve it as a side or a meze alongside grilled food, or add it to a spread of Mediterranean-style dishes. It is refreshing and provides fibre as well as carbohydrates, while remaining relatively light in fat. For a lighter dressing, use olive oil sparingly and toss the salad just before serving so the vegetables stay crisp.
How Nutritious Is Pomegranate and Corn 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 Pomegranate 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 Pomegranate and Corn Salad Contain Allergens?
No known major allergens
Which Diets Is Pomegranate 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
Pomegranate and Corn Salad Fat Profile
SATURATED
0.68g
MONOUNSATURATED
2.79g
POLYUNSATURATED
0.61g
Omega 6:3 ratio 5.6:1
Above the ideal 4:1 (5.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.