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Cooked corn Calories
Sweet, fibrous, vitamin-rich cooked corn
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Cooked corn (165 g) has 158 calories. That works out to 96 calories per 100 g. It contains 34.7 g of carbs, 5.6 g of protein, 2.5 g of fat and 4.5 g of fiber. Its 1.2 mg of B5 covers 24% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Cooked corn Nutrition Facts
Selected: 1 cup (medium) · 165 g
158
KCAL / 165G
Carbs
34.7g
· 13% DV
Protein
5.6g
· 11% DV
Fat
2.5g
· 3% DV
Fiber
4.5g
· 16% 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%
Cooked corn nutrition facts table · 1 cup (medium) (165 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 158 kcal | |
| Total fat | 2.5 g | 3% |
| Saturated fat | 0.33 g | 2% |
| Trans fat | 0 g | |
| Sodium | 1.65 mg | 0% |
| Total carbohydrate | 34.7 g | 13% |
| Fiber | 4.5 g | 16% |
| Protein | 5.6 g | 11% |
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 Cup of Cooked corn?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 165 g | 158 kcal |
| 1 tablespoon (medium) | 12 g | 12 kcal |
| 1 piece (extra small) | 60 g | 58 kcal |
| 1 piece (small) | 90 g | 86 kcal |
| 100 g | 100 g | 96 kcal |
| 1 serving (medium) | 100 g | 96 kcal |
| 1 cup (small) | 125 g | 120 kcal |
| 1 piece (large) | 130 g | 125 kcal |
| 1 piece (extra large) | 180 g | 173 kcal |
| 1 cup (large) | 200 g | 192 kcal |
Calculated from 96 calories per 100 g.
Frequently Asked Questions About Cooked corn
How long should you boil cooked corn on the cob?
Fresh sweet corn usually needs about 5–10 minutes in boiling water; older or larger ears can take longer. Since “cooked corn” is already prepared, use this timing when making it from fresh ears, and check a kernel for tenderness.
How can you tell when cooked corn is ready?
Cooked corn is ready when the kernels are tender and easy to bite, but still plump. Test one kernel with a fork or taste a small piece rather than relying only on the clock, since freshness and ear size affect cooking time.
What can you put on cooked corn besides butter?
Cooked corn works well with lime or lemon juice, black pepper, paprika, herbs, or a little grated cheese. Add seasonings after heating so they cling to the kernels; for an easy side, serve it with grilled vegetables, fish, or beans.
Can you reheat cooked corn in the microwave?
Yes, cooked corn can be reheated in the microwave. Put kernels or an ear in a microwave-safe covered dish with a splash of water, heat until steaming, and stir or turn it partway through so it warms evenly.
How long does cooked corn last in the fridge?
Cooked corn generally keeps for 3–4 days in the refrigerator when stored promptly in a covered container. Refrigerate leftovers once they have cooled, rather than leaving them out for hours, and discard them if they smell sour or look spoiled.
Can you freeze cooked corn on the cob?
Yes, cooked corn can be frozen on or off the cob. Cool it, wrap it tightly or place it in a freezer-safe container, and thaw it in the refrigerator before reheating. Removing the kernels first makes it easier to portion for recipes.
How do you cut kernels off cooked corn without making a mess?
Stand the cooked corn cob upright on a cutting board and slice downward with a sharp knife, keeping your fingers clear of the blade. A wide bowl can catch the kernels; let the cob cool enough to handle before cutting.
Is cooked corn good for weight loss?
Cooked corn can fit into a weight-loss eating plan, and its fiber can make a meal more filling. Keep the serving moderate and watch rich toppings such as butter or creamy sauces, which add more energy than plain corn.
Can people with diabetes eat cooked corn?
Yes, people with diabetes can include cooked corn, but its carbohydrates can affect blood glucose. Pairing it with protein and non-starchy vegetables may make a meal more balanced; ask your clinician or dietitian how it fits your individual plan.
Why is cooked corn sometimes tough or chewy?
Cooked corn can turn tough when the ears are mature, dry, or past their freshest stage. Choose fresh sweet corn and avoid cooking it far longer than needed; prolonged cooking can also make the kernels less pleasant in texture.
Cooked corn Vitamins & Minerals
Vitamins
B5
1.18mg · 24% DV
B1
0.26mg · 22% DV
B3
2.81mg · 18% DV
Folate
69.3µg · 17% DV
Minerals
Phosphorus
147mg · 21% DV
Manganese
0.27mg · 12% DV
Magnesium
45mg · 11% DV
Potassium ⭐
360mg · 11% DV
Sodium
1.65mg · 0% DV
Cooked corn Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cooked corn
To burn the 158 calories in 1 cup (medium) (165 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 Cooked corn?
Cooked corn is made by boiling or steaming fresh corn on the cob, or by cooking the kernels on their own. Domesticated in the Americas, it is now enjoyed around the world, from roadside corn stands to home kitchens. The kernels are tender and juicy, with a gentle sweetness; serve them on the cob with a little salt, or stir them into salads, soups and grain bowls.
It is mainly a carbohydrate-rich vegetable, with some fibre and a modest amount of protein. For an easy side, pair it with beans or grilled vegetables; if you add butter or salty toppings, a light hand lets the corn’s natural sweetness come through.
How Nutritious Is Cooked corn?
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 Cooked 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 Cooked corn Contain Allergens?
No known major allergens
Which Diets Is Cooked 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
Cooked corn Fat Profile
SATURATED
0.33g
MONOUNSATURATED
0.61g
POLYUNSATURATED
0.99g
Omega 6:3 ratio 23.7:1
Above the ideal 4:1 (23.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.