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Tomato Salad with Corn and Olives Calories
A salad made with tomatoes, corn, and olives, without added oil or dressing.
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Tomato Salad with Corn and Olives (180 g) has 90 calories. That works out to 50 calories per 100 g. It contains 12.6 g of carbs, 2.3 g of protein, 3.6 g of fat and 3.2 g of fiber. Its 18.9 mg of Vitamin C covers 21% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Tomato Salad with Corn and Olives Nutrition Facts
Selected: 1 cup (medium) · 180 g
90
KCAL / 180G
Carbs
12.6g
· 5% DV
Protein
2.3g
· 5% DV
Fat
3.6g
· 5% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 10% · Fat 35%
Tomato Salad with Corn and Olives nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 90 kcal | |
| Total fat | 3.6 g | 5% |
| Saturated fat | 0.63 g | 3% |
| Trans fat | 0 g | |
| Sodium | 207 mg | 9% |
| Total carbohydrate | 12.6 g | 5% |
| Fiber | 3.2 g | 11% |
| Protein | 2.3 g | 5% |
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 Tomato Salad with Corn and Olives?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 90 kcal |
| ½ cup (small) | 90 g | 45 kcal |
| 100 g | 100 g | 50 kcal |
| 1 piece (small) | 120 g | 60 kcal |
| 1 serving (small) | 150 g | 75 kcal |
| 1 serving (large) | 220 g | 110 kcal |
| 1 cup (large) | 240 g | 120 kcal |
| 1 bottle (large) | 300 g | 150 kcal |
Calculated from 50 calories per 100 g.
Frequently Asked Questions About Tomato Salad with Corn and Olives
How do you make tomato salad with corn and olives?
To make tomato salad with corn and olives, chop ripe tomatoes and toss them with drained corn and sliced olives. It can be served without oil or dressing; mix it shortly before serving to keep the tomatoes from releasing too much liquid.
What goes well with tomato salad with corn and olives?
Tomato salad with corn and olives goes well alongside grilled fish, meat, or vegetables. Its juicy, briny ingredients also make it a refreshing side for sandwiches or a simple lunch with bread.
Can you use canned corn in tomato salad with corn and olives?
Yes, canned corn works well in tomato salad with corn and olives. Drain it thoroughly before mixing it in, so the canning liquid does not dilute the tomato juices or leave the salad watery.
Which tomatoes are best for tomato salad with corn and olives?
Ripe, firm tomatoes are best for tomato salad with corn and olives because they have good flavor while holding their shape when chopped. Very soft tomatoes can make the salad watery before it reaches the table.
How long does tomato salad with corn and olives last in the fridge?
Tomato salad with corn and olives is best eaten within a day when kept covered in the refrigerator. The tomatoes release liquid as they sit, so the salad becomes softer and less fresh-tasting over time.
Can you make tomato salad with corn and olives ahead of time?
You can prepare the separate ingredients for tomato salad with corn and olives ahead of time, but combine them just before serving. This keeps the tomatoes firmer and prevents their juices from pooling around the corn and olives.
What dressing should you use for tomato salad with corn and olives?
A little lemon juice or vinegar makes a bright dressing for tomato salad with corn and olives. The olives already contribute salt and savory flavor, so taste the salad before adding extra salt or other seasoning.
Can you add feta or red onion to tomato salad with corn and olives?
Yes, crumbled feta or thinly sliced red onion can be added to tomato salad with corn and olives. Feta makes it saltier and more substantial, while soaking the onion briefly in cold water softens its sharpness.
Is tomato salad with corn and olives a healthy side dish?
Yes, tomato salad with corn and olives can be a fresh, vegetable-based side dish. The version without added oil or dressing keeps the flavors simple, and it can accompany a meal with a protein-rich main dish.
Do you need to cook tomato salad with corn and olives?
No, tomato salad with corn and olives is served uncooked. Use ready-to-eat corn, such as drained canned corn, or cook fresh corn separately and let it cool before mixing it with the tomatoes and olives.
Tomato Salad with Corn and Olives Vitamins & Minerals
Vitamins
Vitamin C
18.9mg · 21% DV
Vitamin E
1.8mg · 12% DV
B6
0.18mg · 11% DV
B1
0.13mg · 11% DV
Minerals
Copper
0.14mg · 16% DV
Potassium ⭐
358mg · 11% DV
Manganese
0.22mg · 10% DV
Sodium
207mg · 9% DV
Tomato Salad with Corn and Olives Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tomato Salad with Corn and Olives
To burn the 90 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 Tomato Salad with Corn and Olives?
Tomato salad with corn and olives combines chopped tomatoes with sweet corn and briny olives. It is an easy, no-cook salad rather than a dish tied to one particular regional tradition, and this version needs no added oil or dressing.
The juicy, gently tangy tomatoes balance the sweetness of the corn and the olives’ savoury saltiness. Serve it as a side at a summer meal, alongside grilled food, or as a quick light lunch; in Turkey, similar salads also sit comfortably on a shared table with other dishes. At 50 calories per 100 g, it is a light, vegetable-forward choice. The olives bring plenty of flavour, so taste before adding salt; for a more filling meal, pair it with beans or bread.
How Nutritious Is Tomato Salad with Corn and Olives?
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 Tomato Salad with Corn and Olives 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 Salad with Corn and Olives Contain Allergens?
No known major allergens
Which Diets Is Tomato Salad with Corn and Olives 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
Tomato Salad with Corn and Olives Fat Profile
SATURATED
0.63g
MONOUNSATURATED
2.25g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 11.3:1
Above the ideal 4:1 (11.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.