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Sweetcorn Calories
Contains fiber, naturally sweet, starchy vegetable
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (whole) of Sweetcorn (165 g) has 142 calories. That works out to 86 calories per 100 g. It contains 31.4 g of carbs, 5.4 g of protein, 2.3 g of fat and 4.5 g of fiber. Its 8.3 µg of Biotin covers 28% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Sweetcorn Nutrition Facts
Selected: 1 cup (whole) · 165 g
142
KCAL / 165G
Carbs
31.4g
· 11% DV
Protein
5.4g
· 11% DV
Fat
2.3g
· 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 75% · Protein 13% · Fat 12%
Sweetcorn nutrition facts table · 1 cup (whole) (165 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 142 kcal | |
| Total fat | 2.3 g | 3% |
| Saturated fat | 0.33 g | 2% |
| Trans fat | 0 g | |
| Sodium | 25 mg | 1% |
| Total carbohydrate | 31.4 g | 11% |
| Fiber | 4.5 g | 16% |
| Protein | 5.4 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 Sweetcorn?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (whole) | 165 g | 142 kcal |
| 1 tablespoon (whole) | 10 g | 9 kcal |
| 1 serving (small) | 80 g | 69 kcal |
| ½ cup (half) | 82.5 g | 71 kcal |
| 1 piece (small) | 90 g | 77 kcal |
| 100 g | 100 g | 86 kcal |
| 1 piece (medium) | 120 g | 103 kcal |
| 1 serving (medium) | 150 g | 129 kcal |
| 1 piece (large) | 160 g | 138 kcal |
| 1 serving (large) | 240 g | 206 kcal |
Calculated from 86 calories per 100 g.
Frequently Asked Questions About Sweetcorn
How do you cook sweetcorn on the cob?
Boil or steam sweetcorn until the kernels are tender, then serve it hot. For grilling, leave the husks on to help retain moisture or remove them and turn the cobs regularly. Freshness and maturity affect how quickly the kernels soften.
How can you tell if sweetcorn is fresh?
Fresh sweetcorn has plump, closely packed kernels and green, slightly damp husks. Its silk should not be completely dry, and pressing a kernel should release a milky liquid. Avoid cobs with shrivelled kernels or dry, brown husks.
Can you freeze sweetcorn on the cob?
Yes, you can freeze sweetcorn on the cob. Briefly blanch the cobs, cool them promptly, drain them well and seal them in freezer-safe packaging. Blanching helps preserve the kernels’ texture and colour after thawing.
Can you eat sweetcorn raw?
Yes, sweetcorn can be eaten raw if it is fresh and clean, though cooking softens the kernels and brings out their sweetness. Rinse the cob under running water before eating or cutting off the kernels.
How do you cut sweetcorn kernels off the cob?
Stand the cooked or raw sweetcorn cob upright on a stable cutting board and slice downwards with a sharp knife. Keep the cob steady with your fingertips clear of the blade; a wide bowl can catch the kernels as they fall.
How should you store fresh sweetcorn?
Keep fresh sweetcorn in its husk in the refrigerator and use it soon after buying it. The kernels gradually lose sweetness as their natural sugars turn to starch. Refrigerate cooked cobs in a covered container once they have cooled.
Why does sweetcorn sometimes appear undigested in stool?
Sweetcorn’s outer kernel coating contains tough plant material that the body does not fully break down, so pieces can remain visible in stool. Chewing the kernels thoroughly breaks them up; seeing them occasionally is common.
Is sweetcorn the same as baby corn?
No, sweetcorn and baby corn are harvested at different stages. Sweetcorn is picked when its kernels are developed and sweet, while baby corn is harvested very young, before the kernels have filled out.
Do you need to remove the husk before cooking sweetcorn?
No, you do not have to remove sweetcorn’s husk before cooking. Leaving it on can help keep the cob moist, especially on a grill; peel it back or remove it if you want the kernels exposed to direct heat.
How do you keep sweetcorn from drying out on the grill?
To keep sweetcorn moist on the grill, cook it in its husk or turn peeled cobs regularly and avoid leaving them over intense heat for too long. You can also soak intact husks briefly before grilling to reduce scorching.
Sweetcorn Vitamins & Minerals
Vitamins
Biotin
8.25µg · 28% DV
B5
1.19mg · 24% DV
B1
0.26mg · 22% DV
B3
2.92mg · 18% DV
Minerals
Phosphorus
147mg · 21% DV
Magnesium
61mg · 15% DV
Potassium ⭐
446mg · 13% DV
Manganese
0.26mg · 11% DV
Sodium
25mg · 1% DV
Sweetcorn Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sweetcorn
To burn the 142 calories in 1 cup (whole) (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 Sweetcorn?
Sweetcorn is maize picked while its kernels are still tender and sweet. It is commonly sold on the cob or as loose kernels, and can be boiled, grilled or added to other dishes. Maize originated in the Americas; today sweetcorn is grown and eaten in many parts of the world, with fresh cobs especially popular in season.
Serve a boiled or grilled cob as a snack, or fold the kernels into salads, soups and vegetable dishes. Its sweetness comes with a starchy, carbohydrate-rich profile, while it also provides fibre: 100 g contains 2.7 g. For a lighter serving, go easy on butter and salt, or pair it with fresh vegetables and a protein-rich dish.
How Nutritious Is Sweetcorn?
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 Sweetcorn 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 Sweetcorn Contain Allergens?
No known major allergens
Which Diets Is Sweetcorn 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
Sweetcorn Fat Profile
SATURATED
0.33g
MONOUNSATURATED
0.61g
POLYUNSATURATED
1.01g
Omega 6:3 ratio 32.3:1
Above the ideal 4:1 (32.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.