Corn Nutrition Facts and Calories | 100g Nutritional Values

Corn

~90 g

Calculated from the 100 g values. ~ indicates an estimated serving weight.

77kcal

Carbohydrate17.1 g %76

Protein2.9 g %13

Fat1.1 g %11

Corn Nutrition Values

Nutrients	100 gr	1 1 Medium Ear
Calories(kcal)	86	77
Carbohydrate (g)	19	17.1
Protein (g)	3.2	2.88
Fat (g)	1.2	1.08
Fiber (g)	2.7	2.43
Cholesterol (mg)	0	0
Sodium (mg)	15	13.5
Potassium (mg)	270	243
Calcium (mg)	2	1.8
Iron (mg)	0.5	0.45
Vitamin A (IU)	9	8.1
Vitamin C (mg)	6.8	6.12

Values are calculated from a 100 g basis. The product, recipe and edible serving weight can change the result. See the food-specific notes below for the reference used.

Dietitian's Tips for Consuming Corn

Metabolic Impact: Corn has a moderate glycemic index, providing a steadier energy release rather than causing sharp blood sugar spikes. Its resistant starch content supports gut microbiota and contributes to overall metabolic health.
Consumption Recommendation: One serving of boiled or grilled corn per day can be a satisfying carbohydrate addition to your meals. Consuming it without added butter or salt makes portion-controlled eating much more manageable.
Caution: Individuals with diabetes should pay close attention to portion sizes, as one medium ear of corn is generally sufficient per sitting. Processed corn products such as chips or syrups contain significant amounts of added sugar and sodium that should not be overlooked.
Exercise: Eating corn before a workout provides a slow-releasing glycogen source for the muscles, which is especially beneficial for endurance athletes. When combined with a protein source such as yogurt or legumes after exercise, it effectively supports muscle recovery.