Corn: Calories, Nutrition & Healthier Swaps
100 kcal per 100 g · Nutri-Score A
sugar: low saturated fat: low salt: low fiber: low
Sweet corn is a starchy vegetable with fiber and lutein; calorie-wise it's closer to potatoes than to cucumbers.
Corn nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: cob, 150 g |
|---|---|---|
| Calories | 100 kcal | 150 kcal |
| Protein | 3.4 g | 5.1 g |
| Fat | 1.5 g | 2.3 g |
| incl. saturated | 0.2 g | 0.3 g |
| Carbohydrates | 19 g | 28 g |
| incl. sugars | 4.5 g | 6.8 g |
| Fiber | 2.4 g | 3.6 g |
| Salt | 0.3 g | 0.5 g |
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.
Corn: nutrition highlights
It has 3.6 g of fiber per serving — roughly 14% of the 25 g a day most adults fall short of.
On the open Nutri-Score algorithm, corn gets an A: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- It's low in fiber, so add vegetables, greens or beans to the plate.
How much movement is one serving?
One serving (cob, 150 g) is 150 kcal — roughly 49 min of easy walking or 19 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Healthier swaps for Corn
Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.
- Edamame — 130 g, 156 kcal: −0.4 g salt, +3.2 g fibre.
- Dried porcini — 70 g, 147 kcal: −0.4 g salt, +10 g fibre.
- Canned beans — 150 g, 149 kcal: +5.4 g fibre.
- Green peas — 210 g, 151 kcal: +5.9 g fibre.
More in vegetables
CucumberTomatoesCarrotsBroccoliCauliflowerSpinachKaleEggplantBell PepperOnion