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Raw corn kernels Calories
Source of fiber, folate, and thiamin
CALORIES
GI
POTASSIUM
FIBER
Raw corn kernels Nutrition Facts
Selected: 100 g
86
KCAL / 100G
Carbs
18.7g
· 74%
Protein
3.3g
· 13%
Fat
1.4g
· 13%
Fiber
2g
Raw corn kernels 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
Raw corn kernels Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Raw corn kernels 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 kernels Contain Allergens?
No known major allergens
Which Diets Is Raw corn kernels 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
Raw corn kernels 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 Raw corn kernels
Raw corn kernels — Frequently Asked Questions
Can raw corn kernels be eaten raw, or is cooking better?
Very fresh sweet corn can be eaten raw, but many people find it easier to digest and more enjoyable when lightly cooked. Steaming or brief boiling softens the kernels without much change in flavor.
Does boiling corn significantly reduce its nutritional value?
Short cooking usually does not drastically change its overall nutrition, though prolonged boiling can reduce some water-soluble vitamins. Keeping cooking time brief helps preserve texture and nutrients.
How long do raw corn kernels keep in the fridge?
Once removed from the cob, raw corn kernels are usually best used within 1 to 2 days in the refrigerator. Over time, they lose sweetness and become more starchy.
Can raw corn kernels be frozen?
Yes, they freeze well. For the best color and texture, blanching briefly before freezing is usually recommended.
What foods pair well with raw corn kernels?
They work well in salads, salsas, grain bowls, and bean dishes. Lime or lemon juice, herbs, yogurt-based dressings, and crunchy vegetables balance corn’s natural sweetness.
Is corn better before or after a workout?
Because it provides carbohydrates, corn can fit well before exercise as part of a light meal or snack. After training, it is usually more useful when paired with a protein source.
Does eating corn at night cause weight gain?
Eating corn at night does not by itself cause weight gain; total intake over time matters more. Portion size and toppings such as butter, creamy sauces, or cheese make a bigger difference.
Does corn cause constipation or help bowel movements?
Its fiber can support regular bowel movements for some people. However, large amounts or eating it with too little fluid may lead to bloating or digestive discomfort in sensitive individuals.
What is the practical difference between raw corn kernels and canned corn?
Raw kernels usually have a fresher taste and firmer bite. Canned corn is more convenient but may be softer and can contain added salt, so checking the label is useful.
Who should be careful with corn?
People with sensitive digestion, IBS, or discomfort from raw vegetables may tolerate only small amounts, especially uncooked. Anyone with a corn allergy should avoid it completely.
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Nutrition data compiled from USDA FoodData Central and scientific sources.