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Raw Corn Calories
Source of fiber and B vitamins, contains natural sugars
CALORIES
GI
POTASSIUM
FIBER
Raw Corn Nutrition Facts
Selected: 100 g
86
KCAL / 100G
Carbs
19g
· 76%
Protein
3.2g
· 13%
Fat
1.2g
· 11%
Fiber
2.7g
Raw Corn Vitamins & Minerals
Vitamins
Biotin
6µg · 20% DV
B1
0.2mg · 17% DV
B5
0.7mg · 14% DV
B3
1.7mg · 11% DV
Minerals
Phosphorus
89mg · 13% DV
Magnesium
37mg · 9% DV
Zinc
1mg · 9% DV
Potassium ⭐
270mg · 8% DV
Raw Corn Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Raw 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 Raw Corn Contain Allergens?
No known major allergens
Which Diets Is Raw 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
Raw Corn Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.28g
POLYUNSATURATED
0.52g
Omega 6:3 ratio 22.5:1
Above the ideal 4:1 (22.5:1).
Foods Similar to Raw Corn
Raw Corn — Frequently Asked Questions
Can raw corn actually be eaten raw, or is it better cooked?
Very fresh, young sweet corn can be eaten raw and often tastes sweet and juicy. Many people still prefer it lightly cooked because the texture is softer and easier to digest.
Does boiling raw corn significantly reduce its nutritional value?
Boiling can cause some loss of heat-sensitive vitamins, especially with long cooking. On the other hand, brief cooking can make the kernels easier to chew and digest.
How can you tell if raw corn is fresh?
Look for bright green husks, slightly moist silk, and plump ears. Kernels that release a milky juice when pressed are usually a sign of fresh, tender corn.
How should raw corn be stored in the fridge?
Keep it in the refrigerator with the husk on if possible, since that helps preserve moisture and sweetness. Once husked or cut off the cob, it loses quality faster and is best used soon.
Can raw corn be frozen?
Yes, but it usually freezes best after a short blanching step. Freezing it completely raw is possible, though the texture may be softer after thawing.
What foods pair well with raw corn in a meal?
Raw corn works well with tomatoes, beans, avocado, lime, herbs, yogurt-based dressings, and cheeses. Pairing it with protein or healthy fats can make the meal more balanced and satisfying.
Is raw corn a better choice than potatoes for fullness?
Fullness depends on the portion and the rest of the meal, not just one food alone. Corn tends to be more satisfying when eaten with protein-rich or fat-containing foods rather than by itself.
Is raw corn better before or after exercise?
Before exercise, it can fit into a meal eaten a bit in advance for energy. After exercise, it is usually better combined with a protein source rather than eaten alone.
Does eating corn at night cause weight gain?
No, eating corn at night does not automatically cause weight gain. Overall intake, portion size, and eating habits across the day matter much more than the clock.
Who should be careful with raw corn?
People with sensitive digestion, IBS symptoms, or a tendency to get bloating from raw vegetables may tolerate it less well. In that case, smaller portions or cooked corn may be easier to handle.
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Nutrition data compiled from USDA FoodData Central and scientific sources.