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Washing the vegetables.
Sauteed broccoli corn salad
Sauteed broccoli corn salad has 108.7 calories per serving (1 Small Cup) — that's 100.4 calories per 100g. It provides 2.9g protein, 12g carbs, and 5.4g fat. With a low glycemic index (GI: 44), this recipe is suitable for weight loss, diabetes management, heart health and more. The 2.4g of dietary fiber per serving adds to its nutritional value.
Track the exact calories and macros of Sauteed broccoli corn salad in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories108.7 kcal
- Carbs12.0 g (48.2 kcal)
- Protein2.9 g (11.6 kcal)
- Fats5.4 g (48.9 kcal)
Nutrition Label
Sauteed broccoli corn salad
- Serving Size1 Small Cup (100 g)
- Calories108.7 kcal
- Carbs12.0 g
- Fiber2.4 g
- Sugar3.7 g
- Protein2.9 g
- Fat5.4 g
- Saturated fat0.8 g
- Mono unsaturated fat3.6 g
- Poly unsaturated fat0.8 g
- Cholesterol0.0 mg
- Sodium385.7 mg
Nutrition per 100g
- Calories100.4 kcal
- Carbs11.1 g
- Fiber2.2 g
- Sugar3.4 g
- Protein2.7 g
- Fat5.0 g
- Cholesterol0.0 mg
- Sodium356.3 mg
1 serving = 108.3g
Cooking time: 10 minutes
Serves: 2 persons
Ingredients
Vinegar
0.5 Tea Spoon
Broccoli raw
100 Grams
Corn raw
100 Grams
Olive oil
2 Tea Spoon
Salt
2 Grams
Black pepper powder
2 Grams
Instructions
1
2
Cutting
Cut the broccoli into bite sized pieces and set aside.
3
Sauteeing
Heat a large skillet over medium heat, add the oil. Stir in the broccoli ,till it turns bright green. Stir in corn and cook till the veggies are tender
4
Cooling
Cool the vegetables.
5
Tossing
In a bowl toss the vegetables with vinegar, salt and black pepper.
6
Serving
Serve as required.
Glycemic Index
44 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Sauteed broccoli corn salad | Bet Kukdi | Bhurbure anda | Cauliflower rice |
|---|---|---|---|---|
| Calories | 108.7 kcal | 167.7 kcal | 167.7 kcal | 665.7 kcal |
| Carbs | 12 g | 1.5 g | 1.5 g | 6.7 g |
| Protein | 2.9 g | 9.9 g | 9.9 g | 2 g |
| Fat | 5.4 g | 13.6 g | 13.6 g | 70.1 g |
| Fiber | 2.4 g | 0.4 g | 0.4 g | 6.2 g |
| Sugar | 3.7 g | 1.2 g | 1.2 g | 0.1 g |
| Sodium | 385.7 mg | 457.4 mg | 457.4 mg | 350.8 mg |
| Cholesterol | 0 mg | 251.4 mg | 251.4 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 108.7 kcal per serving, this is an excellent choice for weight management.
Diabetes
With a low glycemic index of 44, this recipe supports stable blood sugar levels. The 2.4g fiber further slows glucose absorption.
Muscle Gain
Low protein content (2.9g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Zero cholesterol and low saturated fat (0.8g) make this heart-friendly. Contains heart-healthy fats.
PCOS
Low GI (44) with 2.4g fiber supports insulin sensitivity — key for PCOS management. The high fiber content supports hormone balance by aiding estrogen metabolism.
Thyroid
Contains cruciferous vegetables which are goitrogenic when raw. However, cooking significantly reduces goitrogen activity. If you have hypothyroidism, ensure these are well-cooked and maintain a gap of 30-60 minutes from thyroid medication.
Portion Guidance
Weight Loss
1 Small Cup (~108.3g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~108.3g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~108.3g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~108.3g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Meal prep friendly
Sauteed broccoli corn salad stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (217.5-326.2 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Sauteed broccoli corn salad contains 108.7 kcal (2.9g protein, 12g carbs, 5.4g fat). That's 100.4 kcal per 100g. You can track exact portions in the Hint app.
At just 108.7 kcal per serving, this is an excellent choice for weight management. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 44, this recipe supports stable blood sugar levels. The 2.4g fiber further slows glucose absorption. The glycemic index is 44 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Sauteed broccoli corn salad has 2.9g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Sauteed broccoli corn salad is light enough for dinner at 108.7 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Sauteed broccoli corn salad is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Low GI (44) with 2.4g fiber supports insulin sensitivity — key for PCOS management. The high fiber content supports hormone balance by aiding estrogen metabolism.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Cruciferous vegetables may interfere with thyroid function when consumed raw in large amounts, but cooking largely deactivates goitrogens
Felker P et al. (2016). Concentrations of thiocyanate and goitrin in human plasma after ingestion of cooked cruciferous vegetables. Nutrition Reviews.
DOI: 10.1093/nutrit/nuw028
