Raw sweet yellow corn contains 86 kcal and about 3.3 g of protein per 100 g of edible kernels. A 90 g kernel portion gives about 77 kcal, and the 154 g cup example gives about 132 kcal. The cob, husk, and silk are excluded from those weights.
A whole ear includes material you do not eat, so its full weight is not the same as the kernel weight. For a closer calculation, remove the kernels and weigh the amount you will use. The 90 g preset is a reference example; ears vary in size.
These values describe raw kernels. For corn weighed after boiling or grilling, choose a matching cooked entry or use a recipe calculation based on the raw ingredients. A canned product also needs its own label, especially when it includes sauce or other ingredients.
Record butter, mayonnaise, cheese, or dressing alongside the corn. If you add toppings to several ears at once, divide that amount across the portions you eat. A plain-kernel entry cannot provide the total for elote or another prepared corn dish.
This table is for sweet corn eaten as a vegetable. Popcorn, cornmeal, and dried corn products have different water contents and preparation methods. Their package information or a specific food entry will be more useful for logging those foods.
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 86 kcal | 77 kcal |
| Protein | 3.27 g | 2.9 g |
| Fat | 1.35 g | 1.2 g |
| Carbohydrates | 18.7 g | 16.8 g |
| Fiber | 2 g | 1.8 g |
| Sugar | 6.26 g | 5.6 g |
| Water | 76.05 g | 68.4 g |
| Vitamins & Minerals | ||
| Vitamin C | 6.8 mg | 8% |
| Vitamin B6 | 0.093 mg | 5% |
| Vitamin A | 0.009 mg | 1% |
| Vitamin E | 0.07 mg | 0% |
| Vitamin K | 0.3 µg | 0% |
| Thiamin (B1) | 0.155 mg | 13% |
| Riboflavin (B2) | 0.055 mg | 4% |
| Niacin (B3) | 1.77 mg | 11% |
| Folate | 42 µg | 11% |
| Pantothenic Acid (B5) | 0.717 mg | 14% |
| Calcium | 2 mg | 0% |
| Iron | 0.52 mg | 3% |
| Magnesium | 37 mg | 9% |
| Phosphorus | 89 mg | 7% |
| Potassium | 270 mg | 6% |
| Sodium | 15 mg | 1% |
| Zinc | 0.46 mg | 4% |
| Copper | 0.054 mg | 6% |
| Manganese | 0.163 mg | 7% |
| Selenium | 0.6 µg | 1% |
| Serving | Calories | Protein | Fat | Carbohydrates |
|---|---|---|---|---|
| 100 g | 86 kcal | 3.27 g | 1.35 g | 18.7 g |
| Example edible kernels from an ear (90 g) | 77 kcal | 2.9 g | 1.2 g | 16.8 g |
| 1 cup (154 g) | 132 kcal | 5.0 g | 2.1 g | 28.8 g |
| Food | Calories | Protein | Fat | Carbohydrates |
|---|---|---|---|---|
| Sweet yellow corn (raw kernels) | 86 kcal | 3.27 g | 1.35 g | 18.7 g |
| Oatmeal (cooked) | 68 kcal | 2.4 g | 1.4 g | 12 g |
| Buckwheat (cooked) | 92 kcal | 3.4 g | 0.6 g | 19.9 g |
| Millet (cooked) | 119 kcal | 3.5 g | 1 g | 23.7 g |
| Quinoa (cooked) | 120 kcal | 4.4 g | 1.9 g | 21.3 g |
Use our calorie calculator to find your daily calorie needs.
Keep corn and its toppings in the same CalZen meal record. Use the edible portion weight and a food entry that matches how the corn was prepared.
Reference checked: .
