⏱ 50 min totalCharred Corn Salad with Basil and Tomatoes
Per 1 serving · 232 g · 9 ingredients
of a 2,000 cal day
- Protein5.6g9% of calories
- Carbs32g49% of calories
- Fat12g42% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Charred Corn Salad with Basil and Tomatoes (232 g) has 237 calories, with 5.6 g of protein, 32 g of carbohydrates and 12 g of fat. Most of its energy comes from carbs (49% of calories). It is high in Vitamin C (23% DV), thiamine (39% DV) and pantothenic acid (24% DV).
High in
20%+ of the daily value
- Vitamin C23%
- Thiamine39%
- Pantothenic acid24%
- Phosphorus22%
Good source of
10–19% of the daily value
- Dietary fiber15%
- Vitamin E12%
- Vitamin K17%
- Niacin19%
- Vitamin B616%
- Folate (B9)18%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¾ tbsp Olive oil
⅛ cup, sliced Onion
¼ tbsp Thyme
1 ½ ear, medium yiel Sweet corn
⅛ cup leaves, whole Basil
¹⁄₁₆ cup Lime juice
⅛ dash Black pepper- 🥄⅛ dash Salt
¼ large Tomatoes
Directions
- 1
Coarsely chop thyme and tomatoes. Husk and clean corn.
- 2
Build a medium-hot fire in a charcoal grill, or heat a gas grill to high. Rub corn with 1 tablespoon oil. Grill, turning frequently, until corn is charred and heated through, 10-12 minutes. Remove from grill; when cool enough to handle, cut kernels from cobs and transfer to a large bowl. DO AHEAD: Corn can be made 3 hours ahead. Let stand at room temperature.
- 3
Place onion in a strainer and rinse with cold water to mellow its flavor. Drain well. Mix onion, remaining 5 tablespoons oil, tomatoes, basil, 1/3 cup lime juice, and thyme into corn. Season to taste with salt, pepper, and more lime juice, if desired. DO AHEAD: Salad can be assembled 1 hour ahead. Let stand at room temperature.
Vitamins & minerals
Amounts for 1 serving (232 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 32 μg | 4% |
| Vitamin C | 21 mg | 23% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 12% |
| Vitamin K | 20 μg | 17% |
| Thiamine | 0.5 mg | 39% |
| Riboflavin (B2) | 0.1 mg | 9% |
| Niacin | 3 mg | 19% |
| Vitamin B6 | 0.2 mg | 16% |
| Folate (B9) | 74 μg | 18% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 24% |
| Choline | 40 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 29 mg | 3% |
| Iron | 1 mg | 16% |
| Potassium | 537 mg | 11% |
| Magnesium | 66 mg | 16% |
| Phosphorus | 151 mg | 22% |
| Zinc | 1 mg | 7% |
| Copper | 0.1 mg | 13% |
| Manganese | 0.3 mg | 14% |
| Selenium | 1 μg | 2% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.5 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 24 μg | — |
| Arginine | 0.2 g | — |
| Aspartic acid | 0.5 g | — |
| Beta carotene | 287 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 4 g | — |
| Galactose | 0 g | — |
| Glucose | 6 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 1,040 μg | — |
| Lysine | 0.2 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 0.4 g | — |
| Retinol | 0 μg | — |
| Serine | 0.2 g | — |
| Starch | 9 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 237 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 45minWalking (3.5 mph)
- 28minCycling (moderate)
- 20minRunning (6 mph)
- 33minSwimming laps
Common questions
How many calories are in Charred Corn Salad with Basil and Tomatoes?
One serving of Charred Corn Salad with Basil and Tomatoes (1 serving) has 237 calories, which works out to 102 calories per 100 g. That is about 12% of a 2,000-calorie day.
Are Charred Corn Salad with Basil and Tomatoes high in protein?
Not especially. It has 5.6 g of protein per serving, and protein supplies 9% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Charred Corn Salad with Basil and Tomatoes keto-friendly?
It is hard to fit into a strict keto diet. One serving has 28 g of net carbs and 49% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Charred Corn Salad with Basil and Tomatoes?
91 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Charred Corn Salad with Basil and Tomatoes?
11 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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