1 serving (90 grams) contains 77 calories, 2.9 grams of protein, 1.2 grams of fat, and 17.1 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 | 45.6 g | 16% | |
| Dietary Fiber | 5.3 g | 18% | |
| 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 on the cob
Sweet corn on the cob is a staple crop originating from Mesoamerica, cultivated for thousands of years. It is widely enjoyed in various cuisines, especially American, Mexican, and Asian, often boiled, grilled, or steamed. Sweet corn is rich in carbohydrates, making it an excellent energy source. A single medium ear provides about 90 calories, 3 grams of fiber, and is a good source of vitamin C, folate, and several antioxidants such as lutein and zeaxanthin, which benefit eye health. Sweet corn is naturally low in fat and contains several essential minerals, including magnesium and potassium, supporting overall wellness.
Health Benefits
- Rich in dietary fiber (3 grams per ear) to support digestive health and prevent constipation.
- Offers antioxidants like lutein and zeaxanthin, which are beneficial for eye health and may reduce the risk of macular degeneration.
- Provides vitamin C (about 10% of daily value per medium ear), which is vital for immune health and skin repair.
- Contains folate (24 mcg per ear), supporting fetal development and reducing the risk of neural tube defects during pregnancy.
- Supplies magnesium (11 mg per ear), contributing to muscle function and bone health.
Dietary Considerations
Selection and Storage
Store whole sweet corn cobs in their husks in the refrigerator for up to one week. For longer storage, blanch and freeze the kernels to preserve freshness and nutrient quality.
Common Questions About Sweet corn on the cob Nutrition
Is sweet corn on the cob high in protein?
Sweet corn on the cob contains moderate protein levels with about 3 grams of protein per medium ear (about 90 grams). While it is not a high-protein food, it can contribute to overall daily protein intake when paired with other sources.
Can I eat sweet corn on the cob on a keto diet?
Sweet corn on the cob is not ideal for a strict keto diet due to its relatively high carbohydrate content. A medium ear of corn contains about 19 grams of carbs, which can quickly exceed the daily carb limit for ketogenic diets.
What are the health benefits or concerns of eating sweet corn on the cob?
Sweet corn on the cob is a good source of dietary fiber (2-3 grams per ear), vitamin C, and antioxidants like lutein, which supports eye health. However, its high carb content might be a concern for people managing blood sugar levels or following low-carb diets.
How much sweet corn on the cob should I eat in one serving?
A typical serving size of sweet corn on the cob is one medium ear, which is about 90-100 grams and provides approximately 85-100 calories. This portion is appropriate for most people as part of a balanced meal.
How does sweet corn on the cob compare to canned or frozen corn?
Sweet corn on the cob is fresher and retains more natural sweetness and texture compared to canned or frozen corn. While the nutritional differences are small, canned corn may contain added sodium, and frozen corn may lose some of its natural taste depending on preparation methods.
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.
