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 sweet corn
Sweet corn, also referred to as maize, is a cereal grain that originated in Mesoamerica and remains a staple in many cuisines worldwide, particularly Latin American and North American dishes. It is harvested when its kernels are tender and sugary, making it different from field corn, which is harvested when mature and dry. Sweet corn is a carbohydrate-rich food, providing about 86 calories per 100 grams. It contains essential nutrients like vitamin C, several B vitamins (notably B1/thiamine and B3/niacin), magnesium, and dietary fiber. It is naturally low in fat and contains small amounts of protein. Due to its versatility, it is consumed in various ways, such as boiled, roasted, or added to soups and salads.
Health Benefits
- Rich in dietary fiber (2 grams per 100 grams), promoting healthy digestion and preventing constipation.
- A good source of antioxidants, including lutein and zeaxanthin, which support eye health and reduce the risk of macular degeneration.
- Contains vitamin C (6.8 mg per 100 grams), which helps boost the immune system and support collagen production.
- Provides thiamine (0.2 mg per 100 grams), essential for energy metabolism and proper nerve function.
- Contains magnesium (37 mg per 100 grams), important for muscle function and maintaining heart health.
Dietary Considerations
Selection and Storage
Store whole sweet corn in the refrigerator with husks intact and consume within 2-3 days for optimal freshness. For longer storage, blanch and freeze the kernels.
Common Questions About Whole sweet corn Nutrition
Is whole sweet corn high in protein?
Whole sweet corn contains a moderate amount of protein, with about 3 grams of protein per 100 grams (about 1 medium ear). While it's not a high-protein food compared to legumes or meat, it contributes to daily protein needs as part of a balanced diet.
Can I eat whole sweet corn on a keto diet?
Whole sweet corn is not ideal for a strict keto diet due to its relatively high carbohydrate content, with about 19 grams of carbs per 100 grams. It may be too high in carbs to fit into the 20–50 gram daily carb limit typical of keto diets.
What are the health benefits or concerns of whole sweet corn?
Whole sweet corn provides essential nutrients such as fiber, vitamin C, and B vitamins like folate and thiamine. Its fiber content (roughly 2 grams per 100 grams) aids digestion and promotes gut health. However, its high natural sugar and carb content may raise blood sugar levels, so people with diabetes should consume it in moderation.
How much whole sweet corn should I eat as a serving?
A standard serving size of whole sweet corn is one medium ear or about 100 grams. This portion contains roughly 86 calories, making it a nutrient-rich choice for a snack or side dish, but portion control is recommended to manage its carbohydrate content.
How does whole sweet corn compare to other starchy vegetables?
Whole sweet corn is slightly higher in natural sugars compared to starchy vegetables like potatoes but contains fewer calories and more fiber. It also has a unique sweet flavor and can be grilled, boiled, or roasted, making it a versatile addition to meals. Unlike potatoes, sweet corn is often consumed as a whole grain when eaten fresh.
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 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.
