Sweet yellow corn offers about 86 calories per 100 grams with carbs, fiber, and carotenoids that support eye and gut health.
Calories (100 g)
Protein (100 g)
Carbs (100 g)
Raw Kernels
- About 86 kcal per 100 g
- ~3.3 g protein • ~2.7 g fiber
- Best for salads and salsas
Fresh & Bright
Cooked Kernels
- ~96–108 kcal per 100 g
- Water loss raises density
- Steam or boil till tender
Warm & Sweet
Canned Kernels
- ~67–81 kcal per 100 g
- Check the sodium line
- Rinse before serving
Pantry-Ready
Why Corn Deserves A Spot On Your Plate
Sweet corn tastes like summer, yet its profile works year-round. A standard 100 gram portion brings modest energy, a good hit of carbs for fuel, and helpful fiber for digestion. You also get carotenoids that lend the sunny color. Those pigments include lutein and zeaxanthin, which support eye health.
Protein lands in the three gram range per 100 grams. That sits between many vegetables and grains. Pair kernels with eggs, beans, chicken, or cheese when you want a fuller protein spread. A drizzle of olive oil boosts carotenoid uptake without changing the flavor much.
U.S. Sweet Corn Nutrition Facts By Form
Numbers shift with form and prep. Here’s a clear snapshot so you can pick the version that fits your meal and goals.
| Form (Per 100 g) | Calories | Quick Notes |
|---|---|---|
| Raw yellow kernels | ~86 kcal | About 19 g carbs, ~3.3 g protein, ~1.4 g fat |
| Cooked, boiled, drained | ~96–108 kcal | Water loss bumps calorie density |
| Canned, drained | ~67–81 kcal | Rinsing helps reduce sodium |
| Frozen kernels, boiled | ~81 kcal | Similar macros; handy any season |
| Air-popped popcorn* | ~387 kcal | Per 100 g dry; snack portions are far smaller |
*Popcorn sits in the same plant family but behaves like a snack grain. Season lightly if you want to keep sodium and fat in check.
What The Macros Mean In Real Meals
Carbohydrates sit near nineteen grams per 100 grams, mostly starch with a few grams of natural sugars. That load fuels quick movement, kitchen prep, and training sessions. Fiber sits near three grams per 100 grams and brings texture that keeps you fuller for longer. That same fiber feeds gut microbes that produce short-chain fatty acids.
Protein is lean here. Think of kernels as a base that welcomes better protein partners. A corn and black bean salad moves the dish toward a balanced plate. Add avocado for fats that tame swings in blood sugar.
Fat content stays low. That’s handy when you want volume without a heavy calorie tag. If you sauté kernels, watch the oil glide. Two tablespoons can double the plate’s energy in seconds. Measure it, or use a spritzer.
Micronutrients Worth Calling Out
Yellow types bring small amounts of vitamin C, folate, thiamin, and potassium. The carotenoid duo mentioned earlier concentrates in yellow varieties. Those pigments give the gold hue and lend support to the macula in your eyes. A pat of butter or a teaspoon of oil helps carotenoids ride along, which makes the most of the color on the plate.
If you reach for canned kernels, scan the label. Brands vary, and sodium levels can be higher than you expect. A quick rinse under running water cuts that down without losing sweetness.
How Cooking Changes The Numbers
Heat softens cell walls and evaporates some water. Per-gram energy goes up a bit in boiled kernels compared with raw. Steam or boil until crisp-tender to keep texture and fragrance. Grilling adds roasted notes with tiny fat changes if you brush lightly.
Frozen options are flash-processed at peak ripeness. That locks in nutrients, so you can keep a bag on hand for fast sides and soups. Canned options sit on the shelf for months, so they’re perfect when the fridge is bare.
Portions, Glycemic Feel, And Smart Pairings
Most people feel great with a half cup to one cup cooked as a side. That’s about seventy-five to one hundred fifty grams. The glycemic impact sits in the low-to-mid range for cooked kernels. Pairing kernels with protein and fat slows absorption and helps smooth the ride. Lime juice and herbs bring pop without adding energy.
Training days invite larger servings, especially in bowls with lean meat or tofu. Rest days call for mindful scoops. If you track blood glucose, test plates you plan to repeat. Your response matters more than a chart.
How To Shop, Store, And Prep
Shopping Tips
For ears, look for tight, green husks and plump tips. Kernels should feel full when you press along the rows. For bags, pick frozen kernels without clumps. For cans, check the sodium line and choose no-salt-added when you can find it.
Storage Notes
Use fresh ears within a day or two for the sweetest taste. Refrigerate sealed in the crisper. Frozen bags keep flavor for months. Canned kernels live in the pantry until opened; then refrigerate in a glass container and finish within a few days.
Easy Prep Ideas
- Skillet toss with peppers, onions, and a squeeze of lime.
- Blend into a chowder with potatoes and smoked paprika.
- Fold into salads with beans, cherry tomatoes, and cilantro.
- Roast on a sheet pan with zucchini and garlic for grain bowls.
Pros And Trade-offs
Pros: Pleasant sweetness, budget-friendly, and flexible in mixed dishes. Brings fiber and eye-friendly pigments in a familiar form. Pairs well with lean proteins and leafy greens.
Trade-offs: Higher carbs than leafy vegetables. Canned versions may carry more sodium. Butter and creamy dressings push energy up quickly. Luckily, herbs, citrus, and a teaspoon of oil keep flavor high while the math stays friendly.
Dietary Patterns And Special Goals
Weight Management
Use kernels as a volume add-in for soups and sautés. Half corn, half non-starchy vegetables gives a bigger bowl for the same energy. Stick to measured fats. Spice blends, scallions, and citrus carry flavor with almost no calories.
Blood Sugar Goals
Choose portions that match your plan, then balance plates with protein and fat. A scoop of kernels with grilled fish and leafy greens beats a giant pile with butter. If you count carbs, a half cup cooked lands near fifteen grams.
Active Days
Training calls for carbs. Kernels bring digestible starch with enough fiber to be satisfying. Keep toppings light before workouts, then add fats later in the day when refueling.
Common Serving Sizes
Here are handy references you can keep on the fridge. Values vary by brand and cooking time, but these ballparks keep planning simple.
| Serving | Typical Weight | Energy |
|---|---|---|
| 1 ear medium, cooked | ~90–100 g kernels | ~95–108 kcal |
| 1 cup cooked kernels | ~150 g | ~120–160 kcal |
| 1/2 cup cooked kernels | ~75 g | ~60–80 kcal |
| 1 can drained | ~165 g | ~110–135 kcal |
Make The Most Of The Micronutrients
Those gold pigments respond nicely to gentle heat and a touch of fat. That means a quick sauté in a teaspoon of oil helps your body take in more lutein and zeaxanthin. Add leafy greens on the side and you get a color wheel of carotenoids on one plate.
Folate and thiamin ride along too. If breakfast needs a shift, fold kernels into a veggie scramble. If dinner feels flat, toss a cup into a big salad with beans and roasted peppers. The plate looks brighter and eats better.
Safety, Allergies, And Label Smarts
Allergies to kernels are uncommon but possible. If a label lists flavorings or sauces, scan for dairy or wheat when that matters in your home. For canned goods, watch for sodium, sugar blends, or cream-style formulas. Pick plain versions when you want clean numbers.
Simple Ways To Add It This Week
Quick Side
Warm frozen kernels in a pan, add a teaspoon of olive oil, lemon zest, and chopped parsley. Done in five minutes.
Bright Salad
Toss cooked kernels with black beans, chopped peppers, red onion, and a cumin-lime vinaigrette. Top with feta or avocado to taste.
Sheet-Pan Dinner
Roast chicken thighs with a heap of vegetables. Stir in a cup of kernels during the last ten minutes so they stay juicy and sweet.
If you want a deeper dive into fiber targets, skim the FDA’s page on the fiber daily value. For nutrient specifics by form, browse USDA FoodData Central.