1 serving (medium) of Corn Nuts (30 g) has 126 calories. That works out to 420 calories per 100 g. It contains 21.6 g of carbs, 2.3 g of protein, 3.9 g of fat and 1.8 g of fiber. Its 0.1 mg of B1 covers 8% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

Corn Nuts Nutrition Facts

Selected: 100 g

420

KCAL / 100G

Carbs

72g

· 26% DV

Protein

7.5g

· 15% DV

Fat

13g

· 17% DV

Fiber

· 21% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 66% · Protein 7% · Fat 27%

Corn Nuts Vitamins & Minerals

Vitamins

0.3mg · 25% DV

0.3mg · 18% DV

2.5mg · 16% DV

0.6mg · 12% DV

Minerals

Phosphorus

120mg · 17% DV

Sodium

350mg · 15% DV

Iron

2mg · 11% DV

Magnesium

40mg · 10% DV

How Nutritious Is Corn Nuts?

Nutrient density

Low

25/ 100

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

41/ 100

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.

Corn Nuts Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Corn Nuts

To burn the 420 calories in 100 g:

🚶

104min

Walking (5 km/h)

🏃

43min

Running (8 km/h)

🚴

57min

Cycling

🏊

49min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Corn Nuts 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 Nuts Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Corn Nuts Good For?

Vegan

✓ 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 Nuts Fat Profile

SATURATED

1.8g

MONOUNSATURATED

3.2g

POLYUNSATURATED

7.2g

⚖️

Omega 6:3 ratio 325:1

Above the ideal 4:1 (325:1).

Compare Corn Nuts

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Corn Nuts vs Tantuni210 kcal more per 100 g

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Corn Nuts vs Chicken Wrap225 kcal more per 100 g

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Corn Nuts vs Protein Bar70 kcal more per 100 g

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Foods Similar to Corn Nuts

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

Protein Bar

350 kcal

🥟

Cheese Börek

290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

Frequently Asked Questions About Corn Nuts

Why are corn nuts so hard?

Corn nuts are made from dried corn kernels that are roasted or fried, leaving very little moisture and creating their hard crunch. People with sensitive teeth, dental work, braces, or jaw pain should eat them carefully.

How should corn nuts be stored after opening?

Keep opened corn nuts in an airtight container in a cool, dry cupboard. Moisture makes them lose their crunch, so avoid contact with wet hands or utensils.

Can stale corn nuts be made crunchy again?

Often, yes. Warming them briefly in the oven at a low-to-moderate temperature can drive off absorbed moisture, but watch them closely because overheating can make them taste burnt or bitter.

Are corn nuts better before or after a workout?

Their carbohydrate content can make a small portion useful before exercise, although their hard texture and fat content may feel uncomfortable for some people during training. After exercise, pair them with a protein food such as yogurt or a dairy-free protein option for a more balanced snack.

What foods pair well with corn nuts?

They work well with hummus, yogurt-based dips, salsa, and crunchy vegetables. Since many packaged varieties are salty, choosing lower-sodium accompaniments and drinking water can help keep the snack more balanced.

Are corn nuts the same as popcorn?

No. Popcorn is made by heating kernels until they burst, while corn nuts are typically soaked, dried, then roasted or fried into hard whole kernels. Their texture, preparation method, and eating experience are very different.

Are corn nuts safe for children?

Their small, very hard shape can be a choking hazard for young children. They should not be given to children under four, and older children should eat them seated and supervised.

Why should people with high blood pressure be cautious with corn nuts?

Many commercial corn nuts contain substantial added salt, and frequent high-sodium snacking can make blood-pressure management harder. Check the label, choose unsalted or lower-sodium options when available, and keep portions modest.

Do corn nuts contain gluten?

Corn itself is naturally gluten-free, but processed corn nuts may include wheat-based seasonings, malt ingredients, or have cross-contact during manufacturing. Anyone with celiac disease or gluten sensitivity should check the ingredient list and allergen statement.

Are corn nuts addictive?

Corn nuts are not considered addictive in the clinical sense. However, their salty, fatty, crunchy character can make it easy to keep snacking, so serving a portion in a bowl rather than eating from the bag can help.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 21, 2026