⏱ 10 min totalCaprese Corn Salad
Per 1 serving · 432 g · 6 ingredients
of a 2,000 cal day
- Protein23g19% of calories
- Carbs30g25% of calories
- Fat30g56% of calories
At a glance
One serving of Caprese Corn Salad (432 g) has 451 calories, with 23 g of protein, 30 g of carbohydrates and 30 g of fat. Most of its energy comes from fat (56% of calories). It is high in protein (46% DV), dietary fiber (28% DV) and Vitamin A (45% DV). Keep an eye on sodium and saturated fat, which provide 24% and 39% of the daily value.
High in
20%+ of the daily value
- Protein46%
- Dietary fiber28%
- Vitamin A45%
- Vitamin C33%
- Vitamin K64%
- Riboflavin (B2)23%
Good source of
10–19% of the daily value
- Vitamin E10%
- Thiamine18%
- Niacin16%
- Pantothenic acid16%
- Choline10%
- Potassium19%
Watch
20%+ of the daily value
- Sodium24%
- Saturated fat39%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅝ cup Sweet corn
1 ½ medium whole Tomatoes
2 oz Mozzarella cheese
1 ¼ cup shredded Romaine lettuce
¼ cup, chopped English walnuts
½ dash Black pepper
Directions
- 1
Chop the lettuce and dice the tomatoes.
- 2
Rinse the corn and toss it together with the lettuce and tomatoes.
- 3
Sprinkle black pepper generously over the salad.
- 4
Dice the mozzarella and crush the walnuts. Add them to the salad, toss, and enjoy.
Vitamins & minerals
Amounts for 1 serving (432 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 408 μg | 45% |
| Vitamin C | 30 mg | 33% |
| Vitamin D | 0.2 μg | 1% |
| Vitamin E | 1 mg | 10% |
| Vitamin K | 77 μg | 64% |
| Thiamine | 0.2 mg | 18% |
| Riboflavin (B2) | 0.3 mg | 23% |
| Niacin | 3 mg | 16% |
| Vitamin B6 | 0.5 mg | 37% |
| Folate (B9) | 178 μg | 45% |
| Vitamin B12 | 0.5 μg | 20% |
| Pantothenic acid | 1 mg | 16% |
| Choline | 55 mg | 10% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 513 mg | 51% |
| Iron | 2 mg | 30% |
| Potassium | 905 mg | 19% |
| Magnesium | 101 mg | 24% |
| Phosphorus | 473 mg | 68% |
| Zinc | 3 mg | 29% |
| Copper | 1 mg | 77% |
| Manganese | 1 mg | 60% |
| Selenium | 10 μg | 19% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 186 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 3,948 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 4 μg | — |
| Fructose | 4 g | — |
| Galactose | 0.4 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 4,747 μg | — |
| Lysine | 2 g | — |
| Maltose | 0.2 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 15 g | — |
| Proline | 2 g | — |
| Retinol | 70 μg | — |
| Serine | 1 g | — |
| Starch | 13 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 3 g | — |
| Total omega 6 | 11 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.2 μg | — |
Burning 451 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 86minWalking (3.5 mph)
- 54minCycling (moderate)
- 38minRunning (6 mph)
- 64minSwimming laps
Common questions
How many calories are in Caprese Corn Salad?
One serving of Caprese Corn Salad (1 serving) has 451 calories, which works out to 105 calories per 100 g. That is about 23% of a 2,000-calorie day.
Is Caprese Corn Salad high in protein?
It provides a solid 23 g of protein per serving (46% of the 50 g daily value), but protein supplies only 19% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Caprese Corn Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 22 g of net carbs and 25% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Caprese Corn Salad?
555 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Caprese Corn Salad?
9.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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