Calories in Corn,
Corn Nutrition

How many calories in Corn? See below, the Corn calories for the different serving sizes. We provide you with the Corn nutrition facts and the health benefits of Corn to help you to lose weight and eat a healthy diet.

Corn or Maize is generally purchased either on the cob fresh, or in tins, removed from the cob. Corn is a very good source of vitamins and minerals including thiamine (B1), pantothenic acid (B5), niacin (B3), folate (B9), C, phosphorus, manganese and also fiber.

It is very low in fat. Yellow Corn is also a good source of beta carotene. There are many Corn benefits including the protection against diabetes given the presence of phenol phtyochemicals. It is also thought to help prevent cancer as Corn provides an excellent source of antioxidants. Some studies have shown it can help to lower your cholesterol, lessening the chance of cardiovascular disease.

We have a number of calorie tables below, covering both yellow and white corn, fresh, frozen or canned. In addition we have a nutrition table showing the nutrient levels for yellow corn when on the cob and from the can. You'' notice that there are far more nutrients when on the cob.

See our vegetable calories comparison chart to compare calories in Corn with the other calories in vegetables which will help you in putting together your diet plan.

Also, have a look how nutritious Corn is in comparison to the other vegetable nutrition facts.

All of our calorie and nutrition information is sourced from the US Department of Agriculture.

Calories in corn on the cob

Corn, sweet, white, cooked, boiled, drained

Refuse: 45% (Cob)

Serving Size

Calories per Serving

100 grams97 kcal (408 kJ)
1 ear, small (5-1/2" to 6-1/2" long), 89 grams86 kcal (363 kJ)
1 ear, medium (6-3/4" to 7-1/2" long), 103 grams100 kcal (420 kJ)
1 ear, large (7-3/4" to 9" long), 116 grams113 kcal (473 kJ)
1 cup cut, 157 grams152 kcal (641 kJ)
1 ear, yields 77 grams75 kcal (314 kJ)

Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained

Refuse: 45% (Cob)

Serving Size

Calories per Serving

100 grams94 kcal (391 kJ)
1 cup kernels, 165 grams155 kcal (645 kJ)
1 ear, yields, 63 grams59 kcal (246 kJ)

Corn, sweet, yellow, cooked, boiled, drained, without salt

Refuse: 45% (Cob)

Serving Size

Calories per Serving

100 grams96 kcal (401 kJ)
1 ear, small (5-1/2" to 6-1/2" long), 89 grams85 kcal (357 kJ)
1 ear, medium (6-3/4" to 7-1/2" long), 103 grams99 kcal (413 kJ)
1 ear, large (7-3/4" to 9" long), 118 grams113 kcal (473 kJ)
1 cup cut, 149 grams143 kcal (597 kJ)
1 ear, yields 77 grams74 kcal (309 kJ)
1 baby ear, 8 grams8 kcal (32 kJ)

Calories in Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained

Refuse: 45% (Cob)

Serving Size

Calories per Serving

100 grams94 kcal (391 kJ)
1 cup kernels, 165 grams155 kcal (645 kJ)
1 ear, yields, 63 grams59 kcal (246 kJ)
Source: USDA National Nutrient Database for Standard Reference

Corn Nutrition

Corn nutritional value per 100 g (3.5 oz)
Scientific Name: Zea mays mays L.
Proximates:
Corn NutrientsCorn, sweet, yellow,
boiled, no salt
Corn, sweet, yellow,
canned, whole kernel, drained
Water73.41 g80.38 g
Energy401 kJ (96 kcal)297 kJ (71 kcal)
Protein3.41 g2.32 g
Carbohydrates20.98 g15.06 g
Total Fat:1.5 g1.37 g
Fiber2.4 g2.3g
Sugars, total4.54 g2.42g
Starch, total7.17 g13.05g
Minerals:
Calcium, Ca3 mg (0.3%)3 mg (0.3%)
Iron, Fe0.45 mg (2.5%)0.28 mg (1.56%)
Magnesium, Mg26 mg (6.5%)13 mg (3.25%)
Phosphorus, P77 mg (7.7%)46 mg (4.6%)
Potassium, K218 mg (4.64%)142 mg (3.02%)
Sodium, Na1 mg (0.04%)185 mg (7.71%)
Zinc, Zn0.62 mg (4.13%)0.31 mg (2.07%)
Copper, Cu0.049 mg (2.45%)0.031 mg (1.55%)
Manganese, Mn0.167 mg (8.35%)0.066 mg (3.3%)
Selenium, Se0.2 mcg (0.29%)0.6 mcg (0.86%)
Vitamins:
Vitamin C5.5 mg (9.17%)2.1 mg (3.5%)
Thiamin (Vit. B1)0.093 mg (6.2%)0.015 mg (1%)
Riboflavin (Vit. B2)0.057 mg (3.35%)0.016 mg (0.94%)
Niacin (Vit. B3)1.683 mg (8.42%)0.883 mg (4.42%)
Pantothenic acid (B5)0.792 mg (7.92%)0.355 mg (3.55%)
Vitamin B60.139 mg (5.75%)0.065 mg (3.25%)
Folate (Vit. B9)23 mcg (5.75%)36 mcg (9%)
Vitamin A13 iu (0.26%)45 iu (0.9%)
Vitamin E0 mg (0%)0.07 mg (0.58%)
Vitamin K0.4 mcg (0.5%)- mcg (-%)
Percentages are relative to US Recommended
Daily Intake (RDI) for adults.
Source: USDA National Nutrient Database for Standard Reference






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