Nutritional Facts of American Sweet Corn Salad, Calories in American Sweet Corn Salad

by Tarla Dalal
This calorie page has been viewed 14495 times

How many calories does one serving of American Sweet Corn Salad have?

One serving of American Sweet Corn Salad gives 127 calories. Out of which carbohydrates comprise 69 calories, proteins account for 9 calories and remaining calories come from fat which is 49 calories.  One serving of American Sweet Corn Salad provides about 6 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See American Sweet Corn Salad Calorie. American sweet corn salad | sweet corn veg salad recipe | with 12 amazing images.

Juicy sweet corn and capsicum dressed in vinaigrette and garnished with tomatoes and spring onions, the american sweet corn salad offers a perfect blend of sweet and tangy flavours, juicy and crunchy textures, in one delightful bowlful.

This sweet corn veg salad recipe is best enjoyed cold, so prepare it a little ahead of meal-time and pop it into the fridge.

I would like to share some important tips to make the perfect american sweet corn salad. The easiest way to boil corn kernels is to cook in a pressure cook. This is not only the fastest way to cook but also prevents loss of nutrients. Avoid adding salt while cooking as it may cause the corn kernels to toughen up.

For a hearty meal serve the American Sweet Corn Salad along with Carrot and Spinach Soup or any other soup of your choice and Masala Bread Loaf or Cheesy Bread Fingers.

 Carrot and Spinach Soup

Carrot and Spinach Soup

Is American Sweet Corn Salad healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients of American Sweet Corn Salad.

What's good in American Sweet Corn Salad.

Sweet Corn : The pros. Sweet corn in a rich in fibre. The high vitamin B3 – 2.61 mg / cup is known to reduce cholesterol levels in body and in turn promote heart healthSweet corn is good for pregnancy as high folate content and antioxidants - lutein is good for the foetus.The cons. the glycemic index of sweet corn is said to be between 55 to 58 and hence not suited for diabetics and best to restrict the usage. Though sweet corn is a good source of fiber, low in fat and helps control appetite, considering that it is a vegetable it has more calories than other fiber rich veggies, so restrict usage for weight loss. So given a choice it is wise to opt for other veggies firstRead the article is sweet corn healthy?

Spring Onions : The sulfur compounds in spring onions are known to keep blood pressure under check. Here the sulfur compounds and antioxidant quercetin together help to keep blood sugar levels under control by increasing the production of insulin making it good for DiabeticsSpring onions have also been identified to lower cholesterol levels in the body. The vitamin C also puts you at less risk of heart disease. Being very low in calories and fat and encompassing a basketful of nutrients, they are looked upon as a weight loss vegetable too. See detailed benefits of spring onions.

Tomatoes : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes

Capsicum (Bell Peppers) : Rich in vitamin Ccapsicum protect and maintain the lining of the heart. Low glycemic index (40) colourful capsicum are immune boosters. Colourful capsicums are not only visually appealing but also good for your eyes too, as they contain antioxidant Lutein, which protects the eye from cataracts and degeneration of the eye. Capsicum is high in Folate or folic acid, which is important for rapid growth and multiplication of red blood cells and white blood cells in the bone marrow. See detailed benefits of capsicum.

Olive Oil : Olive oil is a strong antioxidant and good for heart. Also its has anti inflammation properties. This is one of the healthiest oil you can opt for. It has around 77% of MUFA. Olive oil, especially the extra virgin olive oil, is unrefined oil in its natural state and free of chemicals. Moreover, olive oil also possess polyphenols – a type of antioxidant which protects body cells and maintains heart health as well. Popular in Mediterranean cooking, this oil works best for salad dressings or quick sautéing recipes. They cannot be used for prolonged cooking at high temperatures. Note that its a fat at the end of the day so don't consume too much. Read the super article of  which oil is the healthiest, avoid vegetable oil

Vinegar : A traditional ingredient in French cuisine, white wine vinegar is a popular ingredient in many British dishes too. It takes its name from vin and aigre, meaning 'sharp wine'. Good vinegar should have a light delicate taste (no unpleasant sharpness) and be bright and clear. Many of the vinegars available are interchangeable and the only consideration is to personal preference.

Mustard : Tiny little mustard, mostly added as a tempering, lend an interesting bite, exotic flavour and tempting aroma to Indian foods. Mustard are from the mustard plant, which is a cruciferous vegetable related to broccoli, Brussels sprouts and cabbage.

What's problem  in American Sweet Corn Salad.

Sugar : Sugar used in the recipe is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage.

Can diabetics, heart patients and over weight individuals have American Sweet Corn Salad?

Yes, this recipe is good for diabetics, heart and weight loss BUT cut the olive oil a bit for diabetics. High protein foods boost your metabolism and aid in weight loss. A whole lot of veggies like tomatoes and spring onions adds a dose of antioxidants which helps to reduce inflammation in the body. The dressing makes use of olive oil… don’t replace that with any other oil. Olive oil is rich in MUFA (mono unsaturated fatty acids) which has heart-protecting benefits.

For Diabetic person, cut sugar from this recipe to enjoy whole nutritional value of this American Sweet Corn Salad.

To sum it up, this American Sweet Corn Salad is a must try for every weight watcher.

Can healthy individuals have American Sweet Corn Salad?

Yes, this is good and healthy salad, if maximum sugar quantity is reduced or cut totally.

American Sweet Corn Salad is good for

1. Weight Loss

2. Diabetics Salads

3. Healthy Heart Salads

4. Healthy Recipes Lifestyle

5. Lower blood pressure salads

6. Pregnany Salads

7. Low cholesterol salads

8.  Kids high fibre food

American Sweet Corn Salad is high in

1. Vitamin C :  Vitamin C is a great defence against coughs and colds.

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 127 calories that come from American Sweet Corn Salad?

Walking (6 kmph)                                         =     38      mins
Running (11 kmph)                                      =      13      mins
Cycling (30 kmph)                                       =     17      mins
Swimming (2 kmph)                                    =      22      mins

Note: These values are approximate and calorie burning differs in each individual.

Value per serving% Daily Values
Energy127 cal6%
Protein2.8 g5%
Carbohydrates18.4 g6%
Fiber2.6 g10%
Fat6 g9%
Cholesterol0 mg0%
Vitamin A144.5 mcg3%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.4 mg12%
Vitamin C23.3 mg58%
Vitamin E0.9 mg6%
Folic Acid (Vitamin B9)28.2 mcg14%
Calcium11.5 mg2%
Iron0.6 mg3%
Magnesium24.3 mg7%
Phosphorus20.7 mg3%
Sodium7.5 mg0%
Potassium253.9 mg5%
Zinc0.4 mg4%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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