1 serving (100 grams) contains 96 calories, 3.4 grams of protein, 1.5 grams of fat, and 21.0 grams of carbohydrates.
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Nutrition Information
Calories |
192 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3 g | 3% | |
| Saturated Fat | 0.4 g | 2% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 30 mg | 1% | |
| Total Carbohydrates | 42 g | 15% | |
| Dietary Fiber | 4.8 g | 17% | |
| Sugars | 9 g | ||
| protein | 6.8 g | 13% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 6 mg | 0% | |
| Iron | 1 mg | 5% | |
| Potassium | 540 mg | 11% | |
* 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 kernals
Corn kernels are the edible seeds of the maize plant, a cereal crop domesticated over 8,000 years ago in Mesoamerica. Today, corn is a staple crop globally and features prominently in diverse cuisines, from Latin American dishes to Southern U.S. fare. Corn kernels are a source of energy, primarily composed of carbohydrates, and also contain small amounts of protein and dietary fiber. They provide essential micronutrients such as vitamin B6, thiamine (B1), and folate, alongside minerals like magnesium and phosphorus. A 100-gram serving of cooked corn offers approximately 96 calories, 21 grams of carbohydrates, and 2.5 grams of fiber, making it a nutritious and versatile food staple.
Health Benefits
- Rich in dietary fiber, corn aids digestion and helps maintain healthy gut function.
- Contains vitamin B1 (thiamine), which supports energy production and proper nerve function.
- Good source of antioxidants like lutein and zeaxanthin, which promote eye health and may reduce the risk of macular degeneration.
Dietary Considerations
Selection and Storage
Store fresh corn kernels in an airtight container in the refrigerator for up to 3 days. For long-term storage, freeze them after blanching to preserve flavor and nutrients.
Common Questions About Corn kernals Nutrition
Are corn kernels high in protein and calories?
Corn kernels contain moderate protein levels, providing about 3 grams of protein per 1 cup (approximately 150 grams) of cooked corn. They are relatively low in calories, with around 125 calories in the same serving, making them a nutrient-dense and energy-efficient food.
Can I eat corn kernels on a keto or low-carb diet?
Corn kernels are not ideal for a keto or strict low-carb diet. One cup of cooked corn contains approximately 27 grams of carbohydrates, which is relatively high and may exceed daily allowances for these diets. However, they can fit into less restrictive low-carb diets in small portions.
What are the health benefits and concerns of eating corn kernels?
Corn kernels are a good source of dietary fiber, which supports healthy digestion, and they provide essential nutrients like vitamin B6, folate, and magnesium. However, their high glycemic index means they can cause blood sugar spikes, so people with diabetes or insulin resistance should consume them in moderation.
What is the recommended portion size for corn kernels?
A standard serving size for corn kernels is 1 cup (about 150 grams) of cooked corn. This serving provides a balanced amount of fiber, vitamins, and carbohydrates without significantly impacting caloric intake for most individuals.
How do corn kernels compare to other starchy vegetables like potatoes or peas?
Corn kernels have a slightly lower carbohydrate content compared to potatoes, with 27 grams of carbs per cup versus 37 grams in a medium potato. They are similar to peas in terms of carb content but are slightly less protein-rich, as peas contain about 7 grams of protein per cup compared to corn's 3 grams.
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.
