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Calories in Corn

Q: How many calories in corn?

Corn contains 86 calories per 100g. One ear of corn (90g) has 77 calories. A cup of corn kernels (154g) has 132 calories. Use the slider above for any weight.

Updated July 2026 · Reviewed by CaloriesCalc Team · Source: USDA FoodData Central

kcal

per 100g

18.7

Carbs

3.27

Protein

1.35

Fat

2.0

Fiber

kcal per ear of corn (90g)

132

kcal per cup kernels (154g)

kcal per oz (28g)

✔ Good source of fiber✔ Rich in lutein and zeaxanthin✔ Good magnesium✔ Gluten free✔ Vegan✔ Naturally sweet

Corn nutrition facts and calories per 100g

👁Lutein + zeaxanthin — eye health

💪3.27g protein per 100g

🔬Rich in ferulic acid antioxidant

⚡Good magnesium — 37mg per 100g

🌿2g fiber per 100g

🌽Resistant starch when cooled

🌽 Calculate Calories for Any Corn Weight

Weight100g

Nutrition Facts

Per 100g (raw corn)

* % Daily Value based on a 2,000 kcal diet.

Quick summary: Corn contains 86 calories per 100g and 77 calories per ear. It is rich in lutein and zeaxanthin for eye health, and contains ferulic acid — an antioxidant that uniquely increases in bioavailability after cooking. With 3.27g of protein per 100g, corn has more protein than most vegetables. At 15.5g net carbs, it is not suitable for keto but fits most other dietary patterns in moderate portions.

Vitamins & Minerals — per 100g

Nutrient	Amount	% Daily Value
Magnesium	37 mg	9%
Potassium	270 mg	6%
Vitamin C	6.8 mg	8%
Vitamin B6	0.09 mg	5%
Folate (B9)	42 µg	11%
Phosphorus	89 mg	7%
Niacin (B3)	1.77 mg	11%
Thiamine (B1)	0.20 mg	17%
Iron	0.52 mg	3%
Zinc	0.45 mg	4%

Calories in Corn by Weight

Weight	Calories	Carbs	Protein	Fat

Calories in Different Corn Servings

Serving	Weight	Calories	Carbs	Net Carbs	Fat
⭐ 1 ear of corn	90g	77 kcal	16.8g	14.0g	1.2g
1 cup kernels	154g	132 kcal	28.8g	24.0g	2.1g
½ cup kernels	77g	66 kcal	14.4g	12.0g	1.0g
1 oz	28g	24 kcal	5.2g	4.4g	0.4g
100g	100g	86 kcal	18.7g	15.5g	1.4g

Macronutrient Breakdown — per 100g

Carbohydrates18.7g · 80% of calories

Protein3.27g · 15% of calories

Fat1.35g · 14% of calories

Fiber2.0g (included in carbs)

Sweet corn is 76% water. Net carbs are 15.5g per 100g — moderate. Cooling cooked corn increases resistant starch content. Corn is naturally gluten-free but often processed in facilities with gluten-containing grains.

Micronutrient Highlights

👁

Lutein + Zeaxanthin

644 µg

Carotenoids

Eye health and macular protection

💪

Protein

3.27 g

7% Daily Value

Higher protein than most vegetables

⚡

Magnesium

37 mg

9% Daily Value

Muscle, nerve, and energy function

🔬

Ferulic Acid

~460 mg

Phenolic acid

Antioxidant — increases with cooking

⚡

Potassium

270 mg

6% Daily Value

Blood pressure support

🌿

Fiber

2.0 g

7% Daily Value

Digestive health

Corn Health Benefits & Nutrition

Lutein and Zeaxanthin for Eye Health

Corn contains 644µg of lutein and zeaxanthin per 100g — carotenoids that accumulate in the macula of the retina and act as natural sunscreen for the eye. High dietary intake of these carotenoids is associated with 26% lower risk of age-related macular degeneration and reduced cataract risk. Unlike most antioxidants, lutein and zeaxanthin in corn become more bioavailable when cooked with fat, as heat breaks down the protein matrix that binds them.

Ferulic Acid — Antioxidant That Increases with Cooking

Corn is unusually rich in ferulic acid — a phenolic antioxidant that is bound to the corn's cell wall. Unlike most antioxidants which are destroyed by heat, ferulic acid in corn becomes more bioavailable after cooking because heat breaks the bonds holding it in the cell wall. Studies show cooked corn has significantly higher antioxidant activity than raw corn, making it one of the few vegetables where cooking increases total antioxidant availability.

Resistant Starch — Gut Health Benefit

When cooked corn is cooled, a portion of its starch retrogrades to form resistant starch — a type of fiber that feeds beneficial gut bacteria. Corn salad (cooled cooked corn) has significantly more resistant starch than freshly cooked corn. This resistant starch produces short-chain fatty acids (particularly butyrate) which nourish colon cells and reduce colon cancer risk.

Protein Content

At 3.27g of protein per 100g, corn has notably more protein than most vegetables. An ear of corn provides about 3g of protein. While corn protein is incomplete (low in lysine and tryptophan), combining it with legumes (as in traditional Mexican cuisine) creates a complete protein profile. Corn is a meaningful protein contributor in plant-based diets.

Corn vs Other Vegetables — Calorie Comparison

Is Corn Suitable for Your Diet?

⚠️

Weight loss

Moderate — 86 kcal, watch portions

❌

Keto

No — 15.5g net carbs

✅

Vegan

Yes

✅

Paleo

Debated — some exclude grains

✅

Gluten-free

Yes — naturally

⚠️

Diabetic

In moderation — GI 52

⚠️

Low-FODMAP

½ cup max

✅

Mediterranean

Yes

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Frequently Asked Questions

How many calories in corn?

Corn contains 86 calories per 100g. One ear of corn (90g) has 77 calories. A cup of corn kernels (154g) has 132 calories. Use the slider above for any weight.

Is corn a vegetable or grain?

Sweet corn eaten fresh is classified as a vegetable. Field corn dried for flour, cornmeal, or animal feed is classified as a grain. Botanically, all corn is a cereal grain. Nutritionally, sweet corn is treated as a starchy vegetable similar to peas and potatoes.

Is corn healthy?

Yes. Corn provides meaningful fiber (2g/100g), protein (3.27g/100g), magnesium, and eye-protective lutein and zeaxanthin. It also contains ferulic acid — an antioxidant that increases with cooking. The concern with corn is usually portion size and preparation (butter, salt) rather than the corn itself.

Is corn keto?

No. Corn has 15.5g of net carbs per 100g. One ear of corn has about 14g of net carbs — too many for a strict ketogenic diet. Even small portions significantly impact daily keto carb limits.

Is corn gluten-free?

Yes — corn is naturally gluten-free. However, corn products may be processed in facilities that also handle wheat, causing cross-contamination. People with celiac disease should look for certified gluten-free corn products.

Does cooking corn increase its nutrition?

Yes, for certain nutrients. Ferulic acid (antioxidant) becomes more bioavailable after cooking. Lutein and zeaxanthin are better absorbed when cooked with fat. However, vitamin C is reduced by heat. Cooling cooked corn increases resistant starch content, benefiting gut health.

Sources

Nutrition values sourced from USDA FoodData Central. Not medical advice.