1 serving (90 grams) contains 77 calories, 2.9 grams of protein, 1.2 grams of fat, and 19.0 grams of carbohydrates.
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Nutrition Information
Calories |
205.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.2 g | 4% | |
| Saturated Fat | 0.5 g | 2% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 40.0 mg | 1% | |
| Total Carbohydrates | 50.7 g | 18% | |
| Dietary Fiber | 7.2 g | 25% | |
| Sugars | 17.1 g | ||
| protein | 7.7 g | 15% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 8.0 mg | 0% | |
| Iron | 1.3 mg | 7% | |
| Potassium | 648 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
Source of Calories
About Corn ear
Corn (Zea mays) is a cereal grain first domesticated in southern Mexico about 10,000 years ago. Today, it is a staple food in various cuisines across the Americas, Africa, and Asia. Corn can be consumed fresh on the cob, popped as a snack, or ground into flour or meal. A medium-sized ear of corn contains approximately 90 calories, 3 grams of protein, 1 gram of fat, and 19 grams of carbohydrates, including 2 grams of fiber. It is rich in essential nutrients like vitamin C, thiamin (vitamin B1), and magnesium. Corn is also a good source of antioxidants, particularly lutein and zeaxanthin, which contribute to eye health.
Health Benefits
- Rich in dietary fiber (2 grams per medium ear) which supports digestion and gut health.
- Contains lutein and zeaxanthin, antioxidants that promote healthy vision and may reduce the risk of age-related macular degeneration.
- Provides vitamin B1 (thiamin), crucial for energy metabolism and proper nervous system function.
- Good source of magnesium, which supports bone health and plays a role in muscle and nerve function.
- Contains vitamin C, an antioxidant that strengthens the immune system and supports skin health.
Dietary Considerations
Selection and Storage
Store fresh corn in its husk in the refrigerator for up to 3 days to maintain freshness and sweetness. For longer storage, blanch and freeze the kernels or whole corn ears.
Common Questions About Corn ear Nutrition
Is corn high in protein?
Corn is not particularly high in protein compared to other foods. One ear of corn typically contains about 3 grams of protein, which is relatively modest. It is better known for its carbohydrate content rather than being a protein-rich food.
Can I eat corn on a keto diet?
Corn is not ideal for a keto diet because it is high in carbohydrates. A medium-sized ear of corn contains roughly 19 grams of carbs, which can quickly use up your daily carb allotment on a keto diet. Keto-friendly alternatives like zucchini or cauliflower may be better options.
What are the health benefits of eating corn?
Corn is a good source of fiber, which supports digestive health, and it provides vitamins like B6, folate, and antioxidants such as lutein and zeaxanthin that help promote eye health. However, it’s worth noting that fresh corn is high in natural sugars and best consumed in moderation.
What is the recommended portion size for corn?
A reasonable portion size for corn is one medium ear, which contains about 90-100 calories, 19 grams of carbohydrates, and 3 grams of protein. Pairing corn with a protein source and healthy fat can help balance your meal.
How does corn compare to other starchy vegetables like potatoes or sweet potatoes?
Compared to potatoes and sweet potatoes, corn is slightly lower in calories and carbs. However, sweet potatoes have a higher concentration of nutrients like Vitamin A, while corn is richer in certain antioxidants like lutein. Preparation methods also affect their nutritional profile, with boiling or grilling being healthier compared to frying.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
