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Baked corn (low oil) Calories
Baked, low oil, high fiber, gluten-free
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked corn (low oil) (90 g) has 99 calories. That works out to 110 calories per 100 g. It contains 20.3 g of carbs, 2.8 g of protein, 1.4 g of fat and 2.4 g of fiber. Its 0.2 mg of B1 covers 14% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Baked corn (low oil) Nutrition Facts
Selected: 1 piece (medium) · 90 g
99
KCAL / 90G
Carbs
20.3g
· 7% DV
Protein
2.8g
· 6% DV
Fat
1.4g
· 2% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 77% · Protein 11% · Fat 12%
Baked corn (low oil) nutrition facts table · 1 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 99 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.18 g | 1% |
| Trans fat | 0 g | |
| Sodium | 1.8 mg | 0% |
| Total carbohydrate | 20.3 g | 7% |
| Fiber | 2.4 g | 9% |
| Protein | 2.8 g | 6% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Baked corn (low oil)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 90 g | 99 kcal |
| 1 piece (half) | 45 g | 50 kcal |
| 1 piece (small) | 60 g | 66 kcal |
| 100 g | 100 g | 110 kcal |
| 1 serving (medium) | 100 g | 110 kcal |
| 1 piece (large) | 130 g | 143 kcal |
| 1 cup (whole) | 140 g | 154 kcal |
| 1 piece (double) | 180 g | 198 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Baked corn (low oil)
How do you make low-oil baked corn?
To make low-oil baked corn, brush fresh corn on the cob lightly with oil and bake until the kernels are tender. Turn the cobs partway through so they brown more evenly.
Should you leave the husks on when baking low-oil baked corn?
You can bake low-oil baked corn with or without the husks. Husk-on corn stays more protected from direct heat, while husk-free corn browns more readily; remove the silk before serving.
Can you bake low-oil baked corn in foil?
Yes, foil works for low-oil baked corn and helps keep the kernels moist. For a more roasted surface, unwrap the corn near the end of baking or cook it without foil.
Can you make low-oil baked corn with canned corn?
Yes, you can make low-oil baked corn using canned kernels, though the result is a tray of roasted kernels rather than corn on the cob. Drain and dry them well so they roast instead of steam.
Can you bake frozen corn on the cob as low-oil baked corn?
Yes, frozen corn on the cob can be baked as low-oil baked corn. Thaw and pat it dry first for more even roasting, or bake it from frozen and allow extra time until the kernels are tender.
How can you make low-oil baked corn crispier?
For crispier low-oil baked corn, dry the cobs well, use only a thin coating of oil, and bake them uncovered. Turning the corn during cooking helps the outside brown without needing much added fat.
What toppings taste good on low-oil baked corn?
Lime juice, black pepper, smoked paprika, or chopped herbs all pair well with low-oil baked corn. Add fresh toppings after baking so their flavor stays bright, and use salt sparingly if you are watching sodium.
How do you know when low-oil baked corn is done?
Low-oil baked corn is done when its kernels are tender and can be pierced easily with a fork. Check a few spots along the cob, since larger or less fresh cobs may take longer.
How long does leftover low-oil baked corn keep?
Leftover low-oil baked corn keeps for a few days in a covered container in the refrigerator. Reheat it in the oven or microwave until hot, or cut the kernels off and add them to a salad or soup.
What meals go well with low-oil baked corn?
Low-oil baked corn goes well with grilled fish, beans, salads, or roasted vegetables. It can also be served as a side at a barbecue or sliced off the cob and added to grain bowls.
Baked corn (low oil) Vitamins & Minerals
Vitamins
B1
0.16mg · 13% DV
B5
0.63mg · 13% DV
B3
1.53mg · 10% DV
Folate
37.8µg · 9% DV
Minerals
Phosphorus
80mg · 11% DV
Potassium ⭐
243mg · 7% DV
Magnesium
30mg · 7% DV
Manganese
0.14mg · 6% DV
Sodium
1.8mg · 0% DV
Baked corn (low oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked corn (low oil)
To burn the 99 calories in 1 piece (medium) (90 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Baked corn (low oil)?
Baked corn (low oil) is corn on the cob or loose kernels roasted in the oven with just a little oil. Baking brings out corn’s natural sweetness, while the edges can turn lightly browned and the kernels stay tender. Corn originated in the Americas and is now enjoyed around the world.
Serve it as a simple snack or side, seasoned with salt, pepper or herbs; it also works alongside grilled vegetables or a main meal. It provides fibre and is naturally gluten-free, with relatively little fat when prepared with restraint. For an easy lighter option, use only enough oil to coat the corn and add fresh vegetables on the side.
How Nutritious Is Baked corn (low oil)?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Baked corn (low oil) Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Baked corn (low oil) Contain Allergens?
No known major allergens
Which Diets Is Baked corn (low oil) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Baked corn (low oil) Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.27g
POLYUNSATURATED
0.54g
Omega 6:3 ratio 45:1
Above the ideal 4:1 (45:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.