1 serving (90 grams) contains 77 calories, 2.9 grams of protein, 1.1 grams of fat, and 17.1 grams of carbohydrates.
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Nutrition Information
Calories |
205.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.9 g | 3% | |
| Saturated Fat | 0.5 g | 2% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 40.0 mg | 1% | |
| Total Carbohydrates | 45.6 g | 16% | |
| Dietary Fiber | 6.4 g | 22% | |
| 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 Sweet corn cob
Sweet corn, often enjoyed on the cob, is a cereal grain that originates from Mexico. It has become a staple in cuisines worldwide, particularly in American, Mexican, and Southern dishes. Sweet corn is characterized by its natural sweetness, soft kernels, and high water content. Nutritionally, one medium ear of sweet corn (about 90g) provides approximately 77 calories, 2.9g of protein, 1.1g of fat, 17g of carbohydrates, and 2g of dietary fiber. It is also a good source of essential nutrients such as vitamin C, thiamin (vitamin B1), folate, and magnesium, making it both a comforting and nutrient-dense addition to meals.
Health Benefits
- Supports immune health due to its vitamin C content, which acts as an antioxidant.
- Promotes energy production as it contains thiamin (vitamin B1), essential for carbohydrate metabolism.
- Aids in digestion and bowel health due to its dietary fiber content, which supports gut health.
- Provides folate, a critical nutrient for DNA synthesis and prenatal development.
- Supplies magnesium, which contributes to muscle and nerve function as well as bone health.
Dietary Considerations
Selection and Storage
Store sweet corn in its husk in the refrigerator and consume within 1-3 days for optimal freshness. For longer storage, blanch the kernels and freeze them in an airtight container.
Common Questions About Sweet corn cob Nutrition
Is sweet corn high in protein?
Sweet corn is not particularly high in protein compared to other foods. A medium-sized ear of sweet corn (about 90 grams) typically contains 2-3 grams of protein, which is about 4-6% of the daily recommended intake for an average person.
Can I eat sweet corn on a keto diet?
Sweet corn is not ideal for a strict keto diet because it contains around 19 grams of carbohydrates per medium ear. This makes it challenging to fit into the daily carb limits for keto (usually less than 20-50 grams per day).
What are the health benefits of sweet corn?
Sweet corn is a good source of dietary fiber, promoting digestive health. It also contains vitamins like B6, folate, and antioxidants such as lutein and zeaxanthin, which support eye health. However, its high carbohydrate content may not be suitable for individuals with certain metabolic conditions, like diabetes, if consumed in excess.
What is the recommended serving size for sweet corn?
The typical serving size for sweet corn is one medium ear, which is about 90 grams. This portion provides around 77 calories, 1 gram of fat, 2 grams of protein, 19 grams of carbs, and 2 grams of fiber. Moderation is key to balancing its benefits and carbs.
How does sweet corn compare to other starchy vegetables?
Compared to starchy vegetables like potatoes, sweet corn has slightly fewer calories and carbohydrates per serving. For example, 100 grams of sweet corn has about 86 calories and 19 grams of carbs, while 100 grams of boiled potato contains 87 calories and 20 grams of carbs. Sweet corn is also richer in antioxidants like lutein, beneficial for eye health.
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.
