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Sauced Boiled Sweet Corn Calories
Boiled sweet corn with sauce, providing fiber and folate
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sauced Boiled Sweet Corn (180 g) has 214 calories. That works out to 119 calories per 100 g. It contains 38.2 g of carbs, 5.6 g of protein, 5.6 g of fat and 4.3 g of fiber. Its 158.4 mg of Phosphorus covers 23% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Sauced Boiled Sweet Corn Nutrition Facts
Selected: 1 serving (medium) · 180 g
214
KCAL / 180G
Carbs
38.2g
· 14% DV
Protein
5.6g
· 11% DV
Fat
5.6g
· 7% DV
Fiber
4.3g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 68% · Protein 10% · Fat 22%
Sauced Boiled Sweet Corn nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 214 kcal | |
| Total fat | 5.6 g | 7% |
| Saturated fat | 2.61 g | 13% |
| Trans fat | 0.09 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 38.2 g | 14% |
| Fiber | 4.3 g | 15% |
| Protein | 5.6 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 Serving of Sauced Boiled Sweet Corn?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 214 kcal |
| 100 g | 100 g | 119 kcal |
| 1 cup (small) | 120 g | 143 kcal |
| 1 piece (small) | 140 g | 167 kcal |
| 1 cup (medium) | 180 g | 214 kcal |
| 1 piece (medium) | 190 g | 226 kcal |
| 1 cup (large) | 240 g | 286 kcal |
| 1 piece (large) | 250 g | 298 kcal |
| 1 serving (jumbo) | 300 g | 357 kcal |
Calculated from 119 calories per 100 g.
Frequently Asked Questions About Sauced Boiled Sweet Corn
What is sauced boiled sweet corn?
Sauced boiled sweet corn is cooked sweet corn served with a topping or sauce. It may be served on the cob or with the kernels in a cup, and the sauce can range from seasoned butter to a creamy or spicy mixture.
How do you make sauced boiled sweet corn at home?
Boil fresh sweet corn until the kernels are tender, then drain it and add your chosen sauce. For cup-style serving, cut the kernels off the cob and mix them with the sauce so each bite is coated.
What sauce goes on sauced boiled sweet corn?
The sauce varies, but seasoned butter is a common choice for sauced boiled sweet corn. Salt, chilli, pepper, lime, mayonnaise, or a creamy dressing can also be used; add creamy ingredients after cooking rather than to the boiling water.
How long should you boil corn for sauced boiled sweet corn?
Boil fresh sweet corn until the kernels are tender, checking the texture rather than relying only on the clock. Very fresh, young ears cook faster than older ones; add the sauce after draining so it does not dilute in the cooking water.
Can you make sauced boiled sweet corn with frozen corn?
Yes, frozen sweet corn works for sauced boiled sweet corn, especially when serving it in a cup. Heat the kernels according to the package directions, drain excess water, and stir in the sauce; frozen kernels will not give you the same on-the-cob presentation.
Is sauced boiled sweet corn served on the cob or in a cup?
Sauced boiled sweet corn can be served either on the cob or in a cup with the kernels removed. Cup-style servings are easier to mix evenly with sauce, while serving it on the cob keeps the familiar hand-held presentation.
Can you eat sauced boiled sweet corn cold?
Yes, sauced boiled sweet corn can be eaten cold, particularly when the kernels are served in a salad or cup. Chill it promptly after cooking, and keep creamy sauce separate until serving if you want the best texture.
How long does sauced boiled sweet corn last in the fridge?
Sauced boiled sweet corn keeps for about 3–4 days in a covered container in the refrigerator. Store it promptly after cooking, and discard it if it has been left at room temperature for an extended period.
Why is my sauced boiled sweet corn tough?
Sauced boiled sweet corn is often tough because the corn was old or overmature before cooking. Choose fresh ears with plump kernels; very mature corn may stay chewy even after longer boiling.
Is sauced boiled sweet corn healthy?
Sauced boiled sweet corn provides fibre, but how nourishing it is also depends on the sauce. A modest amount of butter or a simple spice-and-lime topping keeps the dish lighter than adding a generous amount of creamy or sugary sauce.
Sauced Boiled Sweet Corn Vitamins & Minerals
Vitamins
B1
0.25mg · 21% DV
B5
0.99mg · 20% DV
Folate
70.2µg · 18% DV
B3
2.79mg · 17% DV
Minerals
Phosphorus
158mg · 23% DV
Sodium
378mg · 16% DV
Magnesium
63mg · 15% DV
Manganese
0.31mg · 13% DV
Potassium ⭐
432mg · 13% DV
Sauced Boiled Sweet Corn Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sauced Boiled Sweet Corn
To burn the 214 calories in 1 serving (medium) (180 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 Sauced Boiled Sweet Corn?
Sauced Boiled Sweet Corn is sweet corn cooked in water until tender, then served with a sauce; the exact seasoning varies. It’s a simple, widely enjoyed way to serve corn, with the sauce adding a savoury, tangy or creamy contrast to the kernels’ natural sweetness.
Serve it warm in a cup or bowl as a snack, or alongside grilled food and other casual meals. Its corn kernels contribute fibre and folate, and it can be filling between meals. For a lighter serving, use just enough sauce to coat the corn, or offer it on the side so everyone can add as much as they like.
How Nutritious Is Sauced Boiled Sweet Corn?
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 Sauced Boiled Sweet Corn 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 Sauced Boiled Sweet Corn Contain Allergens?
Contains these allergens:
Which Diets Is Sauced Boiled Sweet Corn Good For?
Vegan
— Not 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
Sauced Boiled Sweet Corn Fat Profile
SATURATED
2.61g
MONOUNSATURATED
1.48g
POLYUNSATURATED
1.26g
Omega 6:3 ratio 24.2:1
Above the ideal 4:1 (24.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.