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Sauced oven-roasted corn Calories
Source of fiber; sodium and fat vary with the sauce
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sauced oven-roasted corn (150 g) has 219 calories. That works out to 146 calories per 100 g. It contains 33.8 g of carbs, 4.9 g of protein, 8.4 g of fat and 3.9 g of fiber. Its 142.5 mg of Phosphorus covers 20% of the Daily Value. Its glycemic index is 55 (low), so it raises blood sugar slowly.
Sauced oven-roasted corn Nutrition Facts
Selected: 1 serving (medium) · 150 g
219
KCAL / 150G
Carbs
33.8g
· 12% DV
Protein
4.9g
· 10% DV
Fat
8.4g
· 11% DV
Fiber
3.9g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 59% · Protein 9% · Fat 32%
Sauced oven-roasted corn nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 219 kcal | |
| Total fat | 8.4 g | 11% |
| Saturated fat | 1.2 g | 6% |
| Trans fat | 0 g | |
| Sodium | 465 mg | 20% |
| Total carbohydrate | 33.8 g | 12% |
| Fiber | 3.9 g | 14% |
| Protein | 4.9 g | 10% |
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 oven-roasted corn?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 219 kcal |
| 1 tablespoon (small) | 15 g | 22 kcal |
| 3 tablespoon (small) | 45 g | 66 kcal |
| 1 cup (small) | 85 g | 124 kcal |
| 100 g | 100 g | 146 kcal |
| 1 cup (medium) | 130 g | 190 kcal |
| 1 piece (whole) | 180 g | 263 kcal |
| 1 serving (large) | 220 g | 321 kcal |
| 2 piece (double) | 360 g | 526 kcal |
Calculated from 146 calories per 100 g.
Frequently Asked Questions About Sauced oven-roasted corn
How do you make sauced oven-roasted corn?
Sauced oven-roasted corn is made by coating corn with sauce and roasting it until hot and lightly browned. Use corn on the cob or spread kernels in a single layer on a tray so they roast evenly instead of steaming.
What sauce goes best with sauced oven-roasted corn?
A garlic butter or olive-oil sauce with spices works well on sauced oven-roasted corn. For a creamy version, use yogurt or mayonnaise; add lime, herbs, chili, or grated cheese to suit the rest of the meal.
Can you make sauced oven-roasted corn with canned corn?
Yes, sauced oven-roasted corn can be made with canned corn. Drain and dry the kernels first, then spread them out so excess liquid does not dilute the sauce or prevent the corn from browning.
Should you boil corn before making sauced oven-roasted corn?
No, you do not need to boil sauced oven-roasted corn first if the corn is already tender or you are using canned or thawed kernels. Raw corn on the cob may need longer in the oven; check that the kernels are tender before serving.
Can you roast sauced oven-roasted corn in its husk?
Yes, you can roast corn in its husk, but add the sauce after removing the husk and silk. The husk helps protect the kernels from drying out, while roasting uncovered after saucing lets the surface take on more color.
How do you keep sauced oven-roasted corn from getting soggy?
To keep sauced oven-roasted corn from getting soggy, dry the kernels well and avoid crowding the tray. Use a thin coating of sauce rather than pouring it over the corn, especially when using canned or thawed kernels.
What toppings can you add to sauced oven-roasted corn?
Sauced oven-roasted corn takes toppings such as lime juice, chopped herbs, chili, or crumbled cheese. Add fresh and crumbly toppings after roasting so they keep their flavor and do not burn in the oven.
How long does sauced oven-roasted corn keep in the fridge?
Sauced oven-roasted corn keeps for about three days in a covered container in the refrigerator. Chill leftovers promptly, particularly if the sauce contains mayonnaise or dairy, and reheat only the portion you plan to eat.
What can you serve with sauced oven-roasted corn?
Sauced oven-roasted corn pairs well with grilled vegetables, salads, beans, or grilled meat. Serve corn on the cob as a side dish, or use roasted kernels in a grain bowl or salad.
Is sauced oven-roasted corn a healthy side dish?
Sauced oven-roasted corn can be a fiber-containing side dish, but its salt and fat content can rise with buttery, creamy, or heavily seasoned sauces. Choose a lighter sauce and pair it with vegetables or a lean protein for a balanced plate.
Sauced oven-roasted corn Vitamins & Minerals
Vitamins
B5
0.93mg · 19% DV
B1
0.22mg · 18% DV
B3
2.55mg · 16% DV
Folate
60µg · 15% DV
Minerals
Phosphorus
143mg · 20% DV
Sodium
465mg · 20% DV
Copper
0.12mg · 13% DV
Magnesium
56mg · 13% DV
Potassium ⭐
368mg · 11% DV
Sauced oven-roasted corn Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sauced oven-roasted corn
To burn the 219 calories in 1 serving (medium) (150 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 oven-roasted corn?
Sauced oven-roasted corn is corn—served on the cob or as kernels—baked until tender and lightly browned, then dressed with a savoury sauce. It is a flexible preparation rather than a dish tied to one particular regional tradition: the sauce may be spicy, tangy or rich, depending on the cook and local ingredients.
The corn’s natural sweetness balances the seasoning, while roasting gives the surface a little colour and concentrated flavour. Serve it as a snack, a side for grilled food, or part of a casual shared meal; lime, herbs or a fresh salad make good accompaniments. It provides fibre, while the sauce can substantially change the fat and sodium content. For a lighter version, use a modest amount of sauce or serve it on the side.
How Nutritious Is Sauced oven-roasted 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 oven-roasted 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 oven-roasted corn Contain Allergens?
No known major allergens
Which Diets Is Sauced oven-roasted corn 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
Sauced oven-roasted corn Fat Profile
SATURATED
1.2g
MONOUNSATURATED
3.75g
POLYUNSATURATED
2.47g
Omega 6:3 ratio 38.8:1
Above the ideal 4:1 (38.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.