1 serving (100 grams) contains 86 calories, 3.2 grams of protein, 1.2 grams of fat, and 19.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
172 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.4 g | 3% | |
| Saturated Fat | 0.4 g | 2% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 30 mg | 1% | |
| Total Carbohydrates | 38.0 g | 13% | |
| Dietary Fiber | 5.4 g | 19% | |
| Sugars | 12.5 g | ||
| protein | 6.4 g | 12% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 4 mg | 0% | |
| Iron | 1.0 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 Sweetcorn
Sweetcorn, also known as maize, originates from Central America and has been a staple crop in many cultures. It is widely used in global cuisines, such as Latin American, African, and American dishes. Sweetcorn is a nutrient-dense food providing 86 calories per 100 grams, along with 3.22 grams of protein, 19.02 grams of carbohydrates, and 2.7 grams of dietary fiber. It is a good source of essential micronutrients such as vitamin C (6.8 mg), small amounts of iron (0.52 mg), and calcium (2 mg). Sweetcorn is naturally low in fat, making it a versatile and healthy addition to meals, whether grilled, boiled, or used in soups and salads.
Health Benefits
- Sweetcorn is rich in dietary fiber (2.7g per 100g), which supports digestive health and prevents constipation.
- Contains vitamin C (6.8 mg per 100g), which boosts the immune system and promotes skin health by aiding collagen synthesis.
- Provides carbohydrates (19.02g per 100g), serving as a quick, energy-boosting food source, ideal for active individuals.
- Iron content (0.52 mg per 100g) helps in red blood cell production and preventing anemia.
- Low in fat (1.18g per 100g) making it a heart-healthy choice that may help in maintaining cholesterol levels.
Dietary Considerations
Selection and Storage
Store fresh sweetcorn in the refrigerator with husks intact for up to 3 days. For long-term storage, blanch the kernels and freeze them in airtight containers.
Common Questions About Sweetcorn Nutrition
Is sweetcorn high in protein?
Sweetcorn contains 3.22 grams of protein per 100 grams, which is moderate but not considered a high-protein food compared to options like legumes or meats. It can contribute to your daily protein intake but may need to be paired with other protein-rich foods for a balanced meal.
Can I eat sweetcorn on a keto diet?
Sweetcorn is not ideal for a keto diet due to its relatively high carbohydrate content of 19.02 grams per 100 grams. Keto diets typically limit daily carb intake to around 20–50 grams, so sweetcorn would be hard to incorporate without exceeding those limits.
What are the health benefits of sweetcorn?
Sweetcorn is a good source of dietary fiber, providing 2.7 grams per 100 grams, which supports digestion and gut health. It also contains essential vitamins such as vitamin B6, folate, and antioxidants like lutein and zeaxanthin, which may contribute to eye health. However, due to its sugar content (6.26 grams per 100 grams), moderation is advised for those managing blood sugar levels.
What is the recommended serving size for sweetcorn?
A standard serving size of sweetcorn is around 1 cup (approximately 149 grams), which provides around 128 calories, 4.8 grams of protein, and 28.3 grams of carbohydrates. Adjust portion sizes based on dietary needs and overall calorie intake.
How does sweetcorn compare to other starchy vegetables like potatoes?
Sweetcorn has fewer calories and carbohydrates compared to potatoes, as 100 grams of sweetcorn provides 86 calories and 19.02 grams of carbs, while 100 grams of boiled potatoes typically contains about 87 calories and 20 grams of carbs. Sweetcorn also offers slightly more protein and fiber, making it a more nutrient-dense option in some cases.
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.
- Dietary Guidelines for Americans, 2020-2025: VegetablesU.S. Department of Health and Human ServicesIncludes sweetcorn in recommendations for vegetable intake and overall dietary patterns in the United States.
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.
