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Corn Stick Calories
Crunchy corn snack stick
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Corn Stick (15 g) has 65 calories. That works out to 430 calories per 100 g. It contains 11.3 g of carbs, 1 g of protein, 2 g of fat and 0.4 g of fiber. Its glycemic index is 75 (high), so it raises blood sugar quickly.
Corn Stick Nutrition Facts
Selected: 1 piece (medium) · 15 g
65
KCAL / 15G
Carbs
11.3g
· 4% DV
Protein
1g
· 2% DV
Fat
2g
· 3% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 6% · Fat 27%
Corn Stick nutrition facts table · 1 piece (medium) (15 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 65 kcal | |
| Total fat | 2 g | 3% |
| Saturated fat | 0.32 g | 2% |
| Trans fat | 0.02 g | |
| Sodium | 98 mg | 4% |
| Total carbohydrate | 11.3 g | 4% |
| Fiber | 0.4 g | 1% |
| Protein | 1 g | 2% |
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 Corn Stick?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 15 g | 65 kcal |
| 1 piece (small) | 10 g | 43 kcal |
| 1 piece (large) | 25 g | 108 kcal |
| 2 piece (medium) | 30 g | 129 kcal |
| 1 serving (medium) | 30 g | 129 kcal |
| 1 pack (mini) | 40 g | 172 kcal |
| 1 serving (large) | 50 g | 215 kcal |
| 1 pack (medium) | 75 g | 323 kcal |
| 100 g | 100 g | 430 kcal |
| 1 pack (large) | 120 g | 516 kcal |
Calculated from 430 calories per 100 g.
Frequently Asked Questions About Corn Stick
Are corn sticks healthy?
Corn sticks are not especially nutrient-dense; they are mainly a crunchy, starchy snack and may contain added salt, oil, or flavourings. Having them occasionally is fine, but they are better as a snack than as a replacement for a meal.
How are corn sticks made?
Most corn sticks are made by mixing ground corn with water and pushing the mixture through an extruder under heat and pressure. The shaped pieces are then dried, and some products are seasoned or coated with oil.
Are corn sticks baked or fried?
It varies by product: some corn sticks are cooked and expanded by extrusion, while other versions may be fried or made using additional processing steps. The term does not describe one single cooking method.
Can you make corn sticks at home?
You can make a crunchy cornmeal snack at home, but it will not usually have the light, porous texture of packaged corn sticks. That characteristic puffed shape is typically produced with specialised extrusion equipment.
What are corn sticks made of?
Corn is usually the main ingredient in corn sticks. Depending on the variety, the ingredients may also include vegetable oil, salt, sugar, or flavourings; seasoned versions can differ considerably from plain ones.
How should you store corn sticks after opening?
Keep opened corn sticks in an airtight container in a cool, dry place away from sunlight. Exposure to moisture makes them lose their crunch, and the package’s date and storage instructions still apply after opening.
Are corn sticks safe for babies?
Corn sticks are not a good choice for babies under one year: they may contain salt, and pieces can pose a choking risk. For older children, offer snacks only while they are seated and supervised.
Can corn sticks raise blood sugar?
Yes. The starch in corn sticks is digested into glucose and can raise blood sugar, particularly when eaten on their own. If you have diabetes, follow your individual eating plan and ask your dietitian or doctor about portions.
Are corn sticks the same as cheese puffs?
No. Plain corn sticks are typically simple, corn-based puffed snacks, while cheese puffs are usually coated with cheese-flavoured seasoning. Recipes vary, so a corn stick can also have a flavoured coating without becoming the same product as a cheese puff.
Why do corn sticks go soft after opening?
Corn sticks absorb moisture from the air, which softens their porous structure and takes away their crunch. Seal the packet tightly or transfer the sticks to an airtight container soon after opening.
Corn Stick Vitamins & Minerals
Vitamins
B1
0.02mg · 2% DV
B3
0.18mg · 1% DV
Biotin
0.3µg · 1% DV
B5
0.05mg · 1% DV
Minerals
Sodium
98mg · 4% DV
Phosphorus
9.75mg · 1% DV
Copper
0.01mg · 1% DV
Zinc
0.11mg · 1% DV
Potassium ⭐
14mg · 0% DV
Corn Stick Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Corn Stick
To burn the 65 calories in 1 piece (medium) (15 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 Stick?
Corn Stick is a light, crunchy snack made by shaping and puffing cornmeal or ground corn. The airy, ridged pieces are usually eaten straight from the packet; depending on the brand, they may be plain, lightly salted or seasoned. They are an easy snack for a break, a lunchbox or a journey, rather than a traditional side dish.
Their crisp texture and mild corn flavour make them pleasant on their own, though they can also be served alongside a dip. Corn Stick is mostly a source of carbohydrates, with comparatively modest protein and fibre, so it may not keep you full for long. Pair it with yogurt or another protein-rich snack for a more satisfying bite, and check the label if you are watching salt.
How Nutritious Is Corn Stick?
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
Low
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 Stick Processed?
NOVA 3
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 Stick Contain Allergens?
No known major allergens
Which Diets Is Corn Stick Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Corn Stick Fat Profile
SATURATED
0.32g
MONOUNSATURATED
0.47g
POLYUNSATURATED
0.93g
Omega 6:3 ratio 39:1
Above the ideal 4:1 (39:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.