1 serving (121 grams) contains 80 calories, 2.0 grams of protein, 0.5 grams of fat, and 18.0 grams of carbohydrates.
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Nutrition Information
Calories |
109.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.7 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 177.0 mg | 7% | |
| Total Carbohydrates | 24.7 g | 8% | |
| Dietary Fiber | 1.3 g | 4% | |
| Sugars | 6.9 g | ||
| protein | 2.7 g | 5% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 5.0 mg | 0% | |
| Iron | 0 mg | 0% | |
| Potassium | 215.4 mg | 4% | |
* 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
Sweet corn, botanically classified as Zea mays, is a variety of maize grown primarily for its sweet kernels. Native to Central America, it has been a staple in cuisines such as Mexican and Native American for centuries, often used in soups, salads, and grilled dishes. Sweet corn is a nutrient-dense food, rich in dietary fiber, antioxidants like lutein and zeaxanthin, as well as essential vitamins including vitamin B6, C, and folate. It also provides moderate amounts of complex carbohydrates, making it an energy-sustaining choice. This whole grain vegetable is naturally low in fat and contains small amounts of protein as well, making it versatile and nutritionally balanced for various diets.
Health Benefits
- Supports eye health due to high levels of lutein and zeaxanthin, which are essential antioxidants for retinal protection.
- Enhances digestive health with its notable dietary fiber content, aiding in regular bowel movements and gut health.
- Promotes energy production with the inclusion of vitamin B6, essential for glucose metabolism and proper brain function.
Dietary Considerations
Selection and Storage
Store sweet corn in its husk in the refrigerator for up to 3 days to preserve moisture. It is best cooked or consumed fresh to retain its sweetness and nutrient content.
Common Questions About Sweet corn Nutrition
Is sweet corn high in protein?
Sweet corn contains moderate protein levels, with about 3 grams of protein per 100 grams of cooked kernels. While it’s not considered a high-protein food, it can complement other protein sources in a balanced diet.
Can I eat sweet corn on a keto diet?
Sweet corn is not ideal for a keto diet because it is relatively high in carbohydrates, providing approximately 19 grams of carbs per 100 grams. Keto diets typically require foods very low in net carbs, so sweet corn should be consumed sparingly or avoided.
What are the health benefits and concerns of eating sweet corn?
Sweet corn is rich in dietary fiber, aiding digestion, and contains antioxidants like lutein and zeaxanthin, which support eye health. However, due to its higher glycemic index and carb content, individuals with diabetes or those managing blood sugar levels should consume it in moderation.
What is the recommended portion size for sweet corn?
A standard serving size of sweet corn is about half a cup (approximately 75-90 grams), which contains roughly 70 calories. This is a balanced portion for adding to meals as a side or ingredient without significantly increasing calorie or carb intake.
How does sweet corn compare to other starchy vegetables like potatoes or peas?
Sweet corn is lower in calories and carbs compared to potatoes but higher than green peas. For example, 100 grams of sweet corn contains about 70 calories and 19 grams of carbs, while potatoes contain roughly 77 calories and 17 grams of carbs, and peas have around 62 calories and 14 grams of carbs. Sweet corn also offers unique antioxidants like lutein, which potatoes lack.
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.
- USDA FoodData - Sweet corn DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Health and Human Services and USDAHighlights recommendations for consumption of vegetables like sweet corn as part of a balanced diet.
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.
