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Boiled white corn Calories
Provides carbohydrates and fiber; sodium is low when no salt is added.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Boiled white corn has 96 calories. It contains 21 g of carbs, 3.4 g of protein, 1.5 g of fat and 2.4 g of fiber. Its 0.7 mg of B5 covers 14% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Boiled white corn Nutrition Facts
Selected: 100 g
96
KCAL / 100G
Carbs
21g
· 8% DV
Protein
3.4g
· 7% DV
Fat
1.5g
· 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 76% · Protein 12% · Fat 12%
Boiled white corn nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 96 kcal | |
| Total fat | 1.5 g | 2% |
| Saturated fat | 0.2 g | 1% |
| Trans fat | 0 g | |
| Sodium | 2 mg | 0% |
| Total carbohydrate | 21 g | 8% |
| Fiber | 2.4 g | 9% |
| Protein | 3.4 g | 7% |
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 Boiled white corn?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 100 g | 96 kcal |
| 1 piece (small) | 70 g | 67 kcal |
| 100 g | 100 g | 96 kcal |
| 1 piece (large) | 140 g | 134 kcal |
| 1 serving (medium) | 150 g | 144 kcal |
| 1 cup (whole) | 165 g | 158 kcal |
| 1 serving (large) | 250 g | 240 kcal |
Calculated from 96 calories per 100 g.
Frequently Asked Questions About Boiled white corn
How do you boil white corn on the cob?
To boil white corn on the cob, remove the husks and silk, rinse the ears, and cover them with water in a pot. Simmer until the kernels are tender when pierced; cooking time varies with freshness and maturity.
How can you tell when boiled white corn is done?
Boiled white corn is ready when a kernel pierces easily with a fork and tastes tender, not starchy or tough. Check an ear near the end of cooking rather than relying only on a timer, since older corn takes longer.
Is white corn the same as yellow corn?
White corn and yellow corn are different kernel-color varieties, but color alone does not determine sweetness or tenderness. Those qualities depend more on the variety and how mature the corn is when harvested.
Does boiled white corn need to be soaked before cooking?
No, fresh boiled white corn does not need soaking before cooking. Simply remove the husks and silk, rinse the ears, and simmer them in water; soaking is more relevant to dried corn, which is a different product.
Can you eat the cob of boiled white corn?
No, the cob of boiled white corn is not normally eaten; eat the kernels and discard the tough central core. Hold the ear upright and slice downward with a knife if you want to remove the kernels before serving.
How do you make boiled white corn taste like corn from a street cart?
For street-cart-style boiled white corn, serve the hot kernels with a little salt, butter, or your preferred seasoning. Keep the cooking water plain and add toppings at the end so you can control how salty or rich each serving is.
Can boiled white corn be frozen on the cob?
Yes, boiled white corn can be frozen on the cob after it has cooled. Wrap each ear well or place it in an airtight freezer container; the kernels may soften a little after thawing, so they also work well in soups and other cooked dishes.
How should you reheat boiled white corn?
Reheat boiled white corn in a covered pot with a small splash of water, or microwave it covered until hot. Avoid prolonged heating, which can make the kernels dry or tough; turn the ear or stir the kernels for more even warming.
Can people with diabetes eat boiled white corn?
People with diabetes can often include boiled white corn in a meal, but its carbohydrates can affect blood glucose. The right serving depends on individual glucose responses and the overall meal, so ask a clinician or dietitian if you need guidance for your care plan.
How long does boiled white corn last in the refrigerator?
Boiled white corn keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate it once it has cooled rather than leaving it out for hours, and discard it if it develops an unusual smell, slime, or mold.
Boiled white corn Vitamins & Minerals
Vitamins
B5
0.7mg · 14% DV
B3
1.6mg · 10% DV
B6
0.14mg · 8% DV
B1
0.09mg · 8% DV
Minerals
Phosphorus
77mg · 11% DV
Manganese
0.16mg · 7% DV
Potassium ⭐
218mg · 6% DV
Magnesium
26mg · 6% DV
Sodium
2mg · 0% DV
Boiled white corn Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled white corn
To burn the 96 calories in 100 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 Boiled white corn?
Boiled white corn is made by cooking fresh ears of white-kernel corn in water until tender. It is eaten straight from the cob or cut off and added to salads, soups and other home-cooked dishes. White corn is common in several parts of the world, though the yellow varieties are more familiar in many English-speaking markets.
The kernels are soft, juicy and gently sweet. Serve it warm as a simple snack or side, with butter, herbs or a little salt if you like. It provides carbohydrates and some fibre, with little fat; leaving out added salt keeps sodium low. Pair an ear with beans, eggs or another protein for a more filling light meal.
How Nutritious Is Boiled white corn?
Nutrient density
Low
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 Boiled white corn 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 Boiled white corn Contain Allergens?
No known major allergens
Which Diets Is Boiled white corn 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
Boiled white corn Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.37g
POLYUNSATURATED
0.59g
Omega 6:3 ratio 27.5:1
Above the ideal 4:1 (27.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.