Corn cobs

Vegetable

Item Rating: 86/100

1 serving (100 grams) contains 86 calories, 3.2 grams of protein, 1.2 grams of fat, and 19.0 grams of carbohydrates.

Nutrition Information

1 cup (227.3g)

Calories		195.5
% Daily Value*
Total Fat		2.7 g	3%
	Saturated Fat	0.5 g	2%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		34.1 mg	1%
Total Carbohydrates		43.2 g	15%
	Dietary Fiber	6.1 g	21%
	Sugars	14.3 g
protein		7.3 g	14%
Vitamin D		0 mcg	0%
Calcium		4.5 mg	0%
Iron		1.1 mg	6%
Potassium		613.6 mg	13%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 24 cal (10.7%)

Protein: 29 cal (12.9%)

Carbs: 172 cal (76.4%)

About Corn cobs

Corn cobs, derived from maize (Zea mays), are a globally consumed cereal crop originating in Central and South America, where they have been a dietary staple for thousands of years. Common in cuisines such as Mexican, American, and African, corn is eaten boiled, grilled, or roasted. Nutritionally, corn is a starchy vegetable rich in carbohydrates, providing energy, along with fiber, small amounts of protein, and essential vitamins and minerals. A 100g portion of cooked corn on the cob provides approximately 96 calories, 3.4g of dietary fiber, and contains notable levels of vitamin B6, thiamin, magnesium, and potassium. It is naturally low in fat and free from cholesterol, making it a heart-healthy addition to balanced diets.

Health Benefits

• Rich in dietary fiber (3.4g per 100g), which supports digestive health and promotes regular bowel movements.
• Contains potassium (270mg per 100g), which helps regulate blood pressure and supports cardiovascular health.
• A source of B vitamins, including thiamin and vitamin B6, which are vital for energy metabolism and proper brain function.

Dietary Considerations

Allergens: Contains None reported (corn allergies are rare but possible).

Suitable for: Gluten-free, vegetarian, vegan

Not suitable for: Low-carb, ketogenic (high carbohydrate content)

Selection and Storage

Store unshucked corn in the refrigerator for up to 3 days to retain freshness. Cooked corn should be refrigerated and consumed within 3-5 days.

Common Questions About Corn cobs Nutrition

Is corn on the cob high in protein?

Corn on the cob contains a moderate amount of protein, with approximately 3 grams of protein per medium ear (about 90 grams). While not a high-protein food, it can contribute to your daily protein intake as part of a balanced diet.

Can I eat corn on the cob on a keto diet?

Corn on the cob is not ideal for a keto diet as it is relatively high in carbohydrates. One medium ear contains around 19 grams of carbs, which can quickly exceed the daily carb limit for a strict keto diet.

What are the health benefits of eating corn on the cob?

Corn on the cob is a good source of fiber, providing about 2 grams per medium ear, which supports digestive health. It also contains vitamins like vitamin C and B vitamins (particularly folate) and provides antioxidants such as lutein and zeaxanthin, which are beneficial for eye health.

What is the recommended portion size for corn on the cob?

A recommended portion size is one medium ear of corn, which weighs around 90 grams and contains about 77 calories. For those monitoring carbohydrates or calories, sticking to one ear per meal is advisable.

How does corn on the cob compare to other starchy vegetables like potatoes or sweet potatoes?

Corn on the cob is lower in calories and carbs compared to potatoes or sweet potatoes. While a medium ear of corn has about 77 calories and 19 grams of carbs, a medium baked potato has about 163 calories and 37 grams of carbs. However, potatoes generally provide more potassium, so the choice often depends on dietary goals.

Data Sources & Scientific References