⏱ 32 min totalGrilled Corn Salad with Lime, Red Chili, and Cotija (Esquites)
Per 1 serving · 133 g · 8 ingredients
of a 2,000 cal day
- Protein5.1g11% of calories
- Carbs21g46% of calories
- Fat8.8g43% of calories
At a glance
One serving of Grilled Corn Salad with Lime, Red Chili, and Cotija (Esquites) (133 g) has 167 calories, with 5.1 g of protein, 21 g of carbohydrates and 8.8 g of fat. Most of its energy comes from carbs (46% of calories).
High in
20%+ of the daily value
Nothing notable
Good source of
10–19% of the daily value
- Dietary fiber10%
- Vitamin C13%
- Thiamine13%
- Niacin12%
- Folate (B9)11%
- Pantothenic acid16%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 ear, medium yiel Sweet corn
⅜ tbsp Canola oil- 🥄⅛ dash Salt
⅛ dash Black pepper
¼ fruit Lime
⅛ tbsp Chili powder
¹⁄₁₆ cup Cilantro- 🥄¼ oz Cotija cheese
Directions
- 1
Heat grill to high. Grill corn until charred on all sides, about 10 minutes. Remove from grill and let cool slightly.
- 2
Using a sharp knife, cut the kernels off the cobs. Place a cast iron skillet on the grill to heat.
- 3
Add the corn kernels and the remaining ingredients to the hot skillet. Cook, stirring occasionally, until the mixture is creamy and heated through, about 10 minutes.
- 4
Serve the salad immediately and enjoy!
Vitamins & minerals
Amounts for 1 serving (133 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 34 μg | 4% |
| Vitamin C | 12 mg | 13% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 9% |
| Vitamin K | 7 μg | 6% |
| Thiamine | 0.2 mg | 13% |
| Riboflavin (B2) | 0.1 mg | 5% |
| Niacin | 2 mg | 12% |
| Vitamin B6 | 0.1 mg | 9% |
| Folate (B9) | 45 μg | 11% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 16% |
| Choline | 25 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 87 mg | 9% |
| Iron | 1 mg | 10% |
| Potassium | 314 mg | 7% |
| Magnesium | 40 mg | 10% |
| Phosphorus | 97 mg | 14% |
| Zinc | 1 mg | 5% |
| Copper | 0.1 mg | 9% |
| Manganese | 0.2 mg | 8% |
| Selenium | 1 μg | 2% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0.5 g | — |
| Alpha carotene | 36 μg | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 0.3 g | — |
| Beta carotene | 213 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 4 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 0 g | — |
| Leucine | 0.4 g | — |
| Lycopene | 0.2 μg | — |
| Lysine | 0.1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 0.3 g | — |
| Retinol | 0 μg | — |
| Serine | 0.2 g | — |
| Starch | 6 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0.5 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 167 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 32minWalking (3.5 mph)
- 20minCycling (moderate)
- 14minRunning (6 mph)
- 24minSwimming laps
Common questions
How many calories are in Grilled Corn Salad with Lime, Red Chili, and Cotija (Esquites)?
One serving of Grilled Corn Salad with Lime, Red Chili, and Cotija (Esquites) (1 serving) has 167 calories, which works out to 126 calories per 100 g. That is about 8.4% of a 2,000-calorie day.
Is Grilled Corn Salad with Lime, Red Chili, and Cotija (Esquites) high in protein?
Not especially. It has 5.1 g of protein per serving, and protein supplies 11% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Grilled Corn Salad with Lime, Red Chili, and Cotija (Esquites) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 18 g of net carbs and 46% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Grilled Corn Salad with Lime, Red Chili, and Cotija (Esquites)?
171 mg per serving.
How much sugar is in Grilled Corn Salad with Lime, Red Chili, and Cotija (Esquites)?
6.7 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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