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Corn sautéed (no oil) Calories
Source of fiber and B vitamins, low fat, naturally sweet
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Corn sautéed (no oil) (140 g) has 154 calories. That works out to 110 calories per 100 g. It contains 32.9 g of carbs, 4.5 g of protein, 1.7 g of fat and 3.8 g of fiber. Its 0.3 mg of B1 covers 21% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Corn sautéed (no oil) Nutrition Facts
Selected: 1 cup (medium) · 140 g
154
KCAL / 140G
Carbs
32.9g
· 12% DV
Protein
4.5g
· 9% DV
Fat
1.7g
· 2% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 80% · Protein 11% · Fat 9%
Corn sautéed (no oil) nutrition facts table · 1 cup (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 154 kcal | |
| Total fat | 1.7 g | 2% |
| Saturated fat | 0.25 g | 1% |
| Trans fat | 0 g | |
| Sodium | 2.8 mg | 0% |
| Total carbohydrate | 32.9 g | 12% |
| Fiber | 3.8 g | 14% |
| Protein | 4.5 g | 9% |
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 Corn sautéed (no oil)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 140 g | 154 kcal |
| 2 tablespoon (small) | 20 g | 22 kcal |
| ½ cup (small) | 70 g | 77 kcal |
| 1 piece (whole) | 90 g | 99 kcal |
| 100 g | 100 g | 110 kcal |
| 1 serving (medium) | 100 g | 110 kcal |
| 1 bottle (large) | 200 g | 220 kcal |
| 1.5 cup (large) | 210 g | 231 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Corn sautéed (no oil)
How do you make sautéed corn without oil?
To make sautéed corn without oil, heat cooked corn kernels in a nonstick skillet over medium heat, stirring until they are hot and lightly browned. If starting with raw kernels, cook them first; a quick dry sauté will not make raw corn tender.
Can you make sautéed corn without oil from canned corn?
Yes, canned corn works for sautéed corn without oil. Drain and rinse the kernels, then dry them well before adding them to a hot skillet; removing excess water helps them brown rather than steam.
Can you sauté frozen corn without oil?
Yes, you can sauté frozen corn without oil. Thaw and drain it first, then cook the kernels in a hot skillet without crowding the pan. Too much corn at once releases steam and makes browning harder.
Is sautéed corn without oil the same as popcorn?
No, sautéed corn without oil is not popcorn. It is made by heating cooked corn kernels in a pan, while popcorn comes from heating a special type of dry kernel until it pops.
What can you add to sautéed corn without oil?
You can season sautéed corn without oil with black pepper, chili, smoked paprika, or herbs. Add dry spices near the end of cooking so they do not scorch in the hot pan.
What dishes can you make with sautéed corn without oil?
Sautéed corn without oil works in salads, soups, grain bowls, tacos, and omelets. Stir it in near the end of cooking or scatter it on top so its lightly browned texture does not get lost.
Can you eat sautéed corn without oil cold?
Yes, sautéed corn without oil can be eaten cold. It is handy in salads and chilled grain bowls; cool it promptly and refrigerate it rather than leaving cooked corn at room temperature.
How should you store and reheat sautéed corn without oil?
Store leftover sautéed corn without oil in a covered container in the refrigerator and use it within a few days. Reheat it in a skillet for the best texture, or use a microwave for convenience.
Can you freeze sautéed corn without oil?
Yes, sautéed corn without oil can be frozen. Let it cool completely, pack it airtight, and freeze it; thaw and reheat it in a skillet. The thawed kernels may be softer than freshly sautéed corn.
Is sautéed corn without oil a good choice for blood sugar management?
Sautéed corn without oil can fit into a blood-sugar-conscious meal, but its carbohydrates can still raise blood glucose. Pair a moderate portion with protein and non-starchy vegetables; if you use diabetes medication, ask your clinician how to plan it.
Corn sautéed (no oil) Vitamins & Minerals
Vitamins
B1
0.25mg · 21% DV
B5
0.98mg · 20% DV
B3
2.38mg · 15% DV
Folate
58.8µg · 15% DV
Minerals
Phosphorus
125mg · 18% DV
Potassium ⭐
378mg · 11% DV
Magnesium
42mg · 10% DV
Manganese
0.22mg · 10% DV
Sodium
2.8mg · 0% DV
Corn sautéed (no oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Corn sautéed (no oil)
To burn the 154 calories in 1 cup (medium) (140 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 Corn sautéed (no oil)?
Corn sautéed (no oil) is made by heating corn kernels in a pan without added oil. Unlike popcorn, the kernels stay whole; cooking brings out their natural sweetness and gives them a lightly toasted flavour. Depending on how long they are cooked, they can be tender or retain a little bite.
It works as a simple side or snack, and can be tossed into salads, grain bowls or vegetable dishes. With no oil added, it is low in fat and provides carbohydrates and fibre. Pair it with beans or leafy greens for a more substantial meal, or season with herbs, pepper and a squeeze of lemon for a brighter finish.
How Nutritious Is Corn sautéed (no 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 Corn sautéed (no 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 Corn sautéed (no oil) Contain Allergens?
No known major allergens
Which Diets Is Corn sautéed (no 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
Corn sautéed (no oil) Fat Profile
SATURATED
0.25g
MONOUNSATURATED
0.41g
POLYUNSATURATED
0.74g
Omega 6:3 ratio 21:1
Above the ideal 4:1 (21:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.