Corn Nutrition Facts: Calories, Vitamins & Minerals
Corn nutrition facts per 100 g and per serving
Figures are for: Corn on the cob
| Nutrient | Per 100 g | Serving: cob, 120 g |
|---|---|---|
| Calories | 100 kcal | 120 kcal |
| Energy (kilojoules) | 418 kJ | 502 kJ |
| Protein | 3.4 g | 4.1 g |
| Fat | 1.5 g | 1.8 g |
| incl. saturated | 0.2 g | 0.2 g |
| Total carbohydrates | 21 g | 25 g |
| incl. sugars | 4.5 g | 5.4 g |
| incl. fiber | 2.4 g | 2.9 g |
| Salt | 0.3 g | 0.4 g |
*Where the numbers come from
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. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
100 kcal (418 kJ) per 100 g · P/F/C 3.4/1.5/21 g
Serving (cob, 120 g) — 120 kcal (502 kJ) · Nutri-Score A
Per 100 g: sugar: low saturated fat: low salt: low fiber: low
Is corn healthy?
Yes. On its nutrient profile, corn is a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Counts toward your fruit and vegetables: a 120 g serving is 30% of the 400 g a day the WHO advises.
- All green on the traffic light: 4.5 g sugar, 0.3 g salt and 0.2 g saturated fat per 100 g.
A typical serving (cob, 120 g) has 120 kcal, 4.1 g protein, 1.8 g fat and 25 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Sweet corn is a starchy vegetable with fiber and lutein; calorie-wise it's closer to potatoes than to cucumbers.
protein 13%fat 13%carbs 74%
Vitamins and minerals in corn
Per 100 g, the standouts are niacin — 1.7 mg, 11% of the Daily Value.
| Nutrient | Per 100 g | Serving: cob, 120 g | % DV |
|---|---|---|---|
| Vitamin C | 5.5 mg | 6.6 mg | 7% |
| Thiamin (B1) | 0.09 mg | 0.11 mg | 9% |
| Riboflavin (B2) | 0.06 mg | 0.07 mg | 5% |
| Niacin (B3) | 1.7 mg | 2 mg | 13% |
| Vitamin B6 | 0.14 mg | 0.17 mg | 10% |
| Folate (B9) | 23 mcg | 28 mcg | 7% |
| Potassium | 218 mg | 262 mg | 6% |
| Magnesium | 26 mg | 31 mg | 7% |
| Phosphorus | 77 mg | 92 mg | 7% |
| Iron | 0.45 mg | 0.54 mg | 3% |
| Zinc | 0.62 mg | 0.74 mg | 7% |
| Copper | 0.05 mg | 0.06 mg | 7% |
| Manganese | 0.17 mg | 0.2 mg | 9% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Corn, sweet, yellow, cooked, boiled, drained, without salt” (FDC ID 169999, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Corn calories by weight, 50–300 g
150 g of corn has 150 calories and 200 g has 200. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 50 | 1.7 / 0.8 / 11 | 1.2 |
| 100 g | 100 | 3.4 / 1.5 / 21 | 2.4 |
| 120 g — typical serving | 120 | 4.1 / 1.8 / 25 | 2.9 |
| 150 g | 150 | 5.1 / 2.3 / 32 | 3.6 |
| 200 g | 200 | 6.8 / 3 / 42 | 4.8 |
| 250 g | 250 | 8.5 / 3.8 / 53 | 6 |
| 300 g | 300 | 10 / 4.5 / 63 | 7.2 |
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Portion → calories and macros
Pick a food and a portion.
Corn: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Canned sweetcorn | 81 | 2.5 / 0.8 / 17 |
| Corn on the cob | 100 | 3.4 / 1.5 / 21 |
Corn: more nutrition highlights
It has 2.9 g of fiber per serving — roughly 12% of the 25 g a day most adults fall short of.
How much movement is one serving?
A serving (cob, 120 g) is 120 kcal — roughly 39 min of easy walking or 15 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.
Corn: swaps and alternatives
No need to swap: corn already gets grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 4.5 g (red is over 22.5 g), saturated fat 0.2 g (over 5 g) and salt 0.3 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 120 g, a typical serving of corn.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Corn | A | 120 | 4.1 | 2.9 |
| Tofu | A | 140 | 14 | 1.2 |
| Green Peas | A | 86 | 5.4 | 5.4 |
| Garlic | A | 179 | 7.7 | 2.5 |
Corn vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Butternut Squash | 45 | 1 / 0.1 / 12 |
| Artichokes | 47 | 3.3 / 0.2 / 11 |
| Kale | 49 | 4.3 / 0.9 / 9.2 |
| Eggplant | 62 | 1.2 / 3.6 / 9 |
| Corn | 100 | 3.4 / 1.5 / 21 |
| Plantains | 122 | 1.3 / 0.4 / 32 |
| Coleslaw | 148 | 1 / 12 / 11 |
FAQ
How many calories are in 100 g of corn?
100 g of corn has 100 calories, with 3.4 g protein, 1.5 g fat and 21 g carbohydrates (2.4 g fiber).
How many calories are in a serving of corn?
A serving (cob, 120 g) has 120 calories: 4.1 g protein, 1.8 g fat and 25 g carbs.
What are the macros of corn?
Per 100 g: 3.4 g protein, 21 g carbs and 1.5 g fat. By calories that's about 13% protein, 74% carbs and 13% fat.
How long do you have to walk to burn a serving of corn?
About 39 min of easy walking or 15 min of cycling for a 70 kg (154 lb) person — that's the 120 calories in a serving (cob, 120 g).
What vitamins and minerals are in corn?
Per 100 g, corn is richest in niacin (1.7 mg, 11% DV) — from USDA FoodData Central record 169999.
How much fiber is in corn?
100 g of corn has 2.4 g of fiber; a serving (cob, 120 g) has 2.9 g — 12% of the 25 g a day the WHO recommends.
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