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 Whole kernel sweet corn
Whole kernel sweet corn is a variety of maize cultivated primarily in the Americas, where it has been a dietary staple for centuries. Known for its naturally sweet flavor and tender texture, sweet corn is a versatile ingredient in a multitude of cuisines, ranging from Mexican elotes to American barbeque sides. Nutritionally, sweet corn is rich in carbohydrates, providing energy, and contains dietary fiber that supports digestive health. It also supplies essential nutrients such as vitamin C, B vitamins (including folate), magnesium, and small amounts of protein. While often enjoyed fresh, sweet corn can also be canned or frozen, retaining much of its nutritional value.
Health Benefits
- Rich in dietary fiber, whole kernel sweet corn supports healthy digestion and regular bowel movements.
- Contains vitamin C, which boosts the immune system and acts as a powerful antioxidant.
- Provides folate, a B vitamin essential for DNA synthesis and particularly important for pregnant women.
Dietary Considerations
Selection and Storage
Store fresh sweet corn in the refrigerator, preferably with husks intact, and use within 2–3 days for optimal flavor and nutrition.
Common Questions About Whole kernel sweet corn Nutrition
What is the nutritional content of whole kernel sweet corn?
One cup (about 164 grams) of whole kernel sweet corn contains approximately 125 calories, 3.5 grams of protein, 2 grams of fat, 27 grams of carbohydrates, and 3 grams of dietary fiber. It’s also a good source of vitamins like B6, folate, and vitamin C.
Is whole kernel sweet corn suitable for a keto diet?
Whole kernel sweet corn is not ideal for a keto diet because it is relatively high in carbohydrates, with about 27 grams of carbs per cup. Keto-friendly foods usually contain fewer than 10 grams of carbs per serving.
What are the health benefits of eating whole kernel sweet corn?
Sweet corn provides dietary fiber that aids digestion and supports gut health. It also contains antioxidants like lutein and zeaxanthin that promote eye health. However, due to its moderate glycemic index, people with diabetes should monitor their portion sizes.
How much whole kernel sweet corn should I eat in one serving?
A typical serving size is around ½ to 1 cup (about 82 to 164 grams), which provides a balanced amount of fiber, carbohydrates, and essential vitamins. Eating it in moderation is recommended as part of a balanced diet.
How does whole kernel sweet corn compare to other vegetables like peas or carrots?
Whole kernel sweet corn is higher in carbohydrates compared to non-starchy vegetables like carrots (12 grams per cup) and peas (21 grams per cup). While corn is richer in energy, it's lower in sugar than carrots and higher in antioxidants like lutein compared to peas.
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 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.
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.
