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🌽
Fresh corn Calories
Contains fiber, folate, and B vitamins
CALORIES
GI
POTASSIUM
FIBER
Fresh corn Nutrition Facts
Selected: 100 g
86
KCAL / 100G
Carbs
18.7g
· 74%
Protein
3.3g
· 13%
Fat
1.4g
· 13%
Fiber
2g
Fresh corn Vitamins & Minerals
Vitamins
B5
0.72mg · 14% DV
B1
0.16mg · 13% DV
B3
1.77mg · 11% DV
Folate
42µg · 11% DV
Minerals
Phosphorus
89mg · 13% DV
Magnesium
37mg · 9% DV
Potassium ⭐
270mg · 8% DV
Iron
1mg · 6% DV
Fresh corn Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Fresh corn Processed?
NOVA 1
Unprocessed
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 Fresh corn Contain Allergens?
No known major allergens
Which Diets Is Fresh corn Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Fresh corn Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.37g
POLYUNSATURATED
0.61g
Omega 6:3 ratio 29.5:1
Above the ideal 4:1 (29.5:1).
Foods Similar to Fresh corn
Fresh corn — Frequently Asked Questions
Does boiling fresh corn significantly change its nutrition?
Boiling softens the kernels but does not drastically change the main carb, protein, and fibre content. Very long cooking can reduce some heat-sensitive vitamins.
Is grilled fresh corn less healthy than boiled corn?
Not by itself. Grilling mainly changes flavour and texture; the bigger difference usually comes from added butter, salt, or sugary sauces.
How should fresh corn be stored, and how long does it stay fresh?
Fresh corn keeps best in the fridge, ideally with the husk left on until you are ready to cook it. For the best sweetness and texture, use it within a few days.
Can fresh corn be frozen?
Yes. Freezing works best if you blanch the kernels or cobs briefly first, which helps preserve texture, colour, and flavour.
Does fresh corn cause weight gain?
No single food causes weight gain on its own; overall intake and portion size matter more. Fresh corn can fit well into a balanced meal, especially when it is not loaded with high-fat toppings.
What foods pair well with fresh corn for a more balanced meal?
Fresh corn pairs well with protein-rich foods such as yogurt, cheese, beans, eggs, fish, or meat. Adding other vegetables can also make the meal more filling and varied.
How does fresh corn compare with potatoes?
They serve similar roles in meals, but they differ in taste and texture. Corn is sweeter and more crisp-tender, while potatoes are milder and often more versatile in cooking methods.
Is fresh corn better before or after a workout?
It can work well before exercise as a carbohydrate source for energy. After training, it is usually more useful when combined with a protein source rather than eaten alone.
Is it okay to eat fresh corn at night?
Yes, for most people it is fine. The main factors are portion size and what you eat with it, since heavy toppings may make it feel less comfortable before bed.
Who should be careful with fresh corn?
People with sensitive digestion or IBS-like symptoms may find corn harder to tolerate in larger portions. Eating corn on the cob can also be tricky for young children or people with dental appliances.
Have another question about Fresh corn?
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Nutrition data compiled from USDA FoodData Central and scientific sources.