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Tomato, Carrot and Corn Salad Calories
Light salad with fiber, provitamin A and vitamin C
In season: Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Tomato, Carrot and Corn Salad (180 g) has 61 calories. That works out to 34 calories per 100 g. It contains 13.5 g of carbs, 2.2 g of protein, 0.7 g of fat and 3.8 g of fiber. Its 369 µg of Vitamin A covers 41% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
What is Tomato, Carrot and Corn Salad?
Tomato, carrot and corn salad brings together chopped tomato, grated or thinly sliced carrot, and cooked corn. It is an easy home-style combination rather than a dish tied to one particular region, and the ingredients can be adjusted to suit the season. A simple dressing of lemon juice and olive oil lets the vegetables’ own flavours come through.
The juicy tomato, gently sweet carrot and crisp kernels make it fresh, colourful and pleasantly crunchy. Serve it as a side with everyday meals, grilled foods or a simple lunch; it also works well alongside bread or beans when you want something more filling. It provides fibre while remaining light, at 34 calories per 100 g. For a lighter dressing, use lemon and herbs generously and add the oil sparingly.
Tomato, Carrot and Corn Salad Nutrition Facts
Selected: 100 g
34
KCAL / 100G
Carbs
7.5g
· 3% DV
Protein
1.2g
· 2% DV
Fat
0.4g
· 1% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 78% · Protein 13% · Fat 9%
Tomato, Carrot and Corn Salad Vitamins & Minerals
Vitamins
Vitamin A
205µg · 23% DV
Vitamin C
12.5mg · 14% DV
B6
0.12mg · 7% DV
Vitamin K
7.8µg · 7% DV
Minerals
Potassium ⭐
205mg · 6% DV
Phosphorus
34mg · 5% DV
Magnesium
14mg · 3% DV
Calcium
16mg · 2% DV
How Nutritious Is Tomato, Carrot 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
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.
Tomato, Carrot and Corn Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tomato, Carrot and Corn Salad
To burn the 34 calories in 100 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.
Is Tomato, Carrot 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 Tomato, Carrot and Corn Salad Contain Allergens?
No known major allergens
Which Diets Is Tomato, Carrot and Corn 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
Tomato, Carrot and Corn Salad Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.07g
POLYUNSATURATED
0.13g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
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Frequently Asked Questions About Tomato, Carrot and Corn Salad
How do you make tomato, carrot and corn salad?
To make tomato, carrot and corn salad, chop ripe tomatoes, grate the carrot and add drained corn. Toss with olive oil, lemon juice and a little salt just before serving so the tomatoes do not make the salad watery.
What dressing goes with tomato, carrot and corn salad?
A simple olive oil and lemon dressing works well with tomato, carrot and corn salad. For a creamier version, stir plain yogurt with lemon and herbs, then add it shortly before serving to keep the vegetables fresh.
What can I add to tomato, carrot and corn salad?
You can add cucumber, chopped parsley or spring onion to tomato, carrot and corn salad. Chickpeas or crumbled feta make it more filling, while fresh herbs add flavor without overpowering the sweet corn and carrots.
Can you make tomato, carrot and corn salad ahead of time?
Yes, you can prep the carrot and corn for tomato, carrot and corn salad ahead of time. Keep the chopped tomatoes and dressing separate, then combine everything shortly before serving to prevent a watery texture.
How long does tomato, carrot and corn salad last in the fridge?
Tomato, carrot and corn salad is best eaten the day it is dressed. Keep leftovers covered in the refrigerator and use them promptly; the tomatoes release liquid and the vegetables soften as the salad sits.
What goes well with tomato, carrot and corn salad?
Tomato, carrot and corn salad pairs well with grilled chicken, fish, burgers or a simple grain dish. Add beans or chickpeas and it can also work as a light standalone lunch.
Should you use canned or fresh corn in tomato, carrot and corn salad?
Either canned or cooked fresh corn works in tomato, carrot and corn salad. Drain and rinse canned kernels, or cook fresh corn until tender and let it cool before mixing it with the raw vegetables.
Should you grate the carrot for tomato, carrot and corn salad?
Grated carrot is a convenient choice for tomato, carrot and corn salad because it mixes evenly with the corn and tomato. For a crunchier texture, slice it into thin ribbons instead.
Is tomato, carrot and corn salad good for weight loss?
Tomato, carrot and corn salad can fit into a weight-loss meal as a light vegetable side, but it does not cause weight loss by itself. Pair it with a protein-rich food, such as beans, eggs or grilled chicken, for a more satisfying meal.
Can children eat tomato, carrot and corn salad?
Yes, children can eat tomato, carrot and corn salad if the vegetables are prepared in age-appropriate pieces. Grate the carrot finely for younger children, and supervise them while eating corn kernels.
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Nutrition data compiled from USDA FoodData Central and scientific sources.