1 serving (94 grams) contains 90 calories, 2.0 grams of protein, 0.5 grams of fat, and 19.0 grams of carbohydrates.
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Nutrition Information
Calories |
157.4 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.9 g | 1% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 348.9 mg | 15% | |
| Total Carbohydrates | 33.1 g | 12% | |
| Dietary Fiber | 1.8 g | 6% | |
| Sugars | 10.5 g | ||
| protein | 3.5 g | 7% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 6.6 mg | 0% | |
| Iron | 0 mg | 0% | |
| Potassium | 293.1 mg | 6% | |
* 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 Whole kernel corn
Whole kernel corn is the edible seed of the maize plant, originally domesticated in Central America over 9,000 years ago and spread worldwide by trade and agriculture. It is commonly used across cuisines such as Mexican, American, and Indian, often served boiled, grilled, or as a staple ingredient in soups and salads. Corn is primarily composed of carbohydrates, providing a good source of energy, and contains modest amounts of dietary fiber and protein. It is rich in essential nutrients like vitamin B6, niacin, and folate, and contains small amounts of magnesium and potassium, supporting various bodily functions.
Health Benefits
- Provides energy due to its carbohydrate content (approximately 19g per 100g of boiled corn).
- Supports red blood cell formation and nerve function with folate (about 19 mcg per 100g).
- Promotes digestive health with dietary fiber (2g per 100g), aiding in bowel regularity.
Dietary Considerations
Selection and Storage
Store fresh corn in the refrigerator with husks intact for up to a week or freeze kernels after blanching for longer-term storage.
Common Questions About Whole kernel corn Nutrition
How much protein and calories are in whole kernel corn?
Whole kernel corn contains approximately 3 grams of protein and 86 calories per 1 cup (about 145 grams) serving. It is also a good source of dietary fiber and provides small amounts of important vitamins like vitamin C and B vitamins.
Is whole kernel corn suitable for a keto diet?
Whole kernel corn is generally not suitable for a keto diet due to its carbohydrate content. A 1 cup serving contains about 19 grams of carbs, which is considered high for low-carb or keto diets focused on reducing net carb intake.
What are the health benefits of eating whole kernel corn?
Whole kernel corn is rich in dietary fiber, which supports digestive health, and contains antioxidants like carotenoids that promote eye health. It also provides essential nutrients like magnesium and folate, but individuals with blood sugar concerns should monitor portion sizes due to its carbohydrate content.
What is the recommended portion size for whole kernel corn?
A standard recommended serving of whole kernel corn is 1 cup, which provides around 86 calories and delivers essential nutrients. Portion sizes may vary depending on individual dietary needs and caloric requirements, especially for weight management or specific diets.
How does whole kernel corn compare to canned corn in terms of nutrition?
Whole kernel corn, especially fresh or frozen, generally retains more natural nutrients like fiber and vitamins compared to canned corn, which may contain added sodium or preservatives. However, rinsing canned corn can help reduce excess sodium levels for a healthier option.
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 - Whole kernel corn DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
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.
