⏱ 10 min total

Sweet Corn Salad

Name: Sweet Corn Salad
Prep time: 10 min
Total time: 10 min
Yield: 1 serving
Ingredients: 1 cucumber Cucumber; ¼ cup shredded Romaine lettuce; 1 ½ medium whole Tomatoes; ¼ small raw Red onion; ¼ cup Sweet corn; ¹⁄₁₆ cup Olive oil; ¼ tbsp Red wine vinegar; ⅛ tsp Salt; ¼ dash Black pepper

Per 1 serving · 569 g · 9 ingredients

Calories

238

12%
of a 2,000 cal day

Protein
5.1g
8% of calories
Carbs
27g
41% of calories
Fat
15g
51% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Sweet Corn Salad (569 g) has 238 calories, with 5.1 g of protein, 27 g of carbohydrates and 15 g of fat. Most of its energy comes from fat (51% of calories). It is high in Vitamin C (41% DV), Vitamin E (20% DV) and Vitamin K (70% DV).

Per 100 g

42cal

very low energy density

Protein per 100 cal

2.1g

Net carbs

22g

carbs minus fiber

Fiber

5.1g

12 g sugar

High in

20%+ of the daily value

Vitamin C41%
Vitamin E20%
Vitamin K70%
Vitamin B626%
Folate (B9)20%
Pantothenic acid25%

Good source of

10–19% of the daily value

Dietary fiber18%
Vitamin A16%
Thiamine14%
Riboflavin (B2)13%
Niacin13%
Magnesium18%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 min

1
Peel and slice the cucumbers into coins. Dice the tomatoes and chop the onion and lettuce.
2
Combine all the vegetables in a bowl.
3
In a separate bowl, whisk together the olive oil, red wine vinegar, salt, and pepper to taste.
4
Pour the dressing over the vegetables and mix well.
5
Serve and enjoy!

Vitamins & minerals

Amounts for 1 serving (569 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	147 μg	16%
Vitamin C	37 mg	41%
Vitamin D	0 μg	0%
Vitamin E	3 mg	20%
Vitamin K	84 μg	70%
Thiamine	0.2 mg	14%
Riboflavin (B2)	0.2 mg	13%
Niacin	2 mg	13%
Vitamin B6	0.3 mg	26%
Folate (B9)	80 μg	20%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	25%
Choline	40 mg	7%

Minerals

Nutrient	Amount	% Daily Value
Calcium	76 mg	8%
Iron	2 mg	22%
Potassium	1,009 mg	21%
Magnesium	75 mg	18%
Phosphorus	153 mg	22%
Zinc	1 mg	10%
Copper	0.2 mg	25%
Manganese	1 mg	22%
Selenium	1 μg	2%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	225 μg	—
Arginine	0.2 g	—
Aspartic acid	0.5 g	—
Beta carotene	1,595 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	8 μg	—
Fructose	6 g	—
Galactose	0 g	—
Glucose	7 g	—
Glutamic acid	2 g	—
Glycine	0.2 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.2 g	—
Lactose	0 g	—
Leucine	0.3 g	—
Lycopene	4,747 μg	—
Lysine	0.2 g	—
Maltose	0.1 g	—
Methionine	0 g	—
Monounsaturated fats	10 g	—
Phenylalanine	0.2 g	—
Polyunsaturated fats	2 g	—
Proline	0.2 g	—
Retinol	0 μg	—
Serine	0.2 g	—
Starch	5 g	—
Sucrose	0.5 g	—
Theobromine	0 mg	—
Threonine	0.2 g	—
Total omega 3	0 g	—
Total omega 6	0.2 g	—
Tryptophan	0 g	—
Tyrosine	0.1 g	—
Valine	0.2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 238 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

45min
Walking (3.5 mph)
29min
Cycling (moderate)
20min
Running (6 mph)
34min
Swimming laps

Common questions

How many calories are in Sweet Corn Salad?

One serving of Sweet Corn Salad (1 serving) has 238 calories, which works out to 42 calories per 100 g. That is about 12% of a 2,000-calorie day.

Is Sweet Corn Salad high in protein?

Not especially. It has 5.1 g of protein per serving, and protein supplies 8% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Sweet Corn Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 22 g of net carbs and 41% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Sweet Corn Salad?

313 mg per serving.

How much sugar is in Sweet Corn Salad?

12 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (569 g)

Calories238

% Daily Value*

Total fat 15g	19%
Saturated fat 2.2g	11%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 313mg	14%
Total carbohydrate 27g	10%
Dietary fiber 5.1g	18%
Total sugars 12g
Protein 5.1g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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