1 serving (medium) of Corn Nuts (30 g) has 133 calories. That works out to 442 calories per 100 g. It contains 21.7 g of carbs, 2.4 g of protein, 4.1 g of fat and 2.2 g of fiber. Its 79.5 mg of Phosphorus covers 11% 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

442

KCAL / 100G

Carbs

72.4g

· 26% DV

Protein

8.1g

· 16% DV

Fat

13.5g

· 17% DV

Fiber

7.3g

· 26% DV

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

Calories come from: Carbs 65% · Protein 7% · Fat 28%

Corn Nuts Vitamins & Minerals

Vitamins

Biotin

6µg · 20% DV

0.18mg · 15% DV

0.22mg · 13% DV

1.9mg · 12% DV

Minerals

Phosphorus

265mg · 38% DV

Magnesium

127mg · 30% DV

Sodium

520mg · 23% DV

Zinc

2mg · 18% DV

How Nutritious Is Corn Nuts?

Nutrient density

Medium

38/ 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

42/ 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

Medium

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

How to Burn Off Corn Nuts

To burn the 442 calories in 100 g:

🚶

109min

Walking (5 km/h)

🏃

45min

Running (8 km/h)

🚴

60min

Cycling

🏊

52min

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

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ 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

3.9g

POLYUNSATURATED

3.6g

⚖️

Omega 6:3 ratio 68:1

Above the ideal 4:1 (68:1).

Compare Corn Nuts

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Corn Nuts vs Hawthorn Vinegar424 kcal more per 100 g

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Corn Nuts vs Tantuni232 kcal more per 100 g

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Corn Nuts vs Chicken Wrap247 kcal more per 100 g

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Corn Nuts vs Protein Bar92 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

How many calories are in corn nuts?

Corn nuts contain 442 calories per 100 g. A 100 g serving also provides 13.5 g of fat, 72.4 g of carbohydrates, and 8.1 g of protein.

Are corn nuts suitable for a vegan and gluten-free diet?

Yes. Based on the provided information, corn nuts are compatible with vegan, vegetarian, and gluten-free diets, as well as Mediterranean, flexitarian, and omnivorous eating patterns.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026