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Shelled corn kernels Calories
Source of fiber and energy, contains B vitamins and magnesium
CALORIES
GI
POTASSIUM
FIBER
Shelled corn kernels Nutrition Facts
Selected: 100 g
86
KCAL / 100G
Carbs
19g
· 76%
Protein
3.2g
· 13%
Fat
1.2g
· 11%
Fiber
2.7g
Shelled corn kernels Vitamins & Minerals
Vitamins
B1
0.2mg · 17% DV
B5
0.7mg · 14% DV
B3
1.7mg · 11% DV
Folate
42µg · 11% DV
Minerals
Phosphorus
89mg · 13% DV
Magnesium
37mg · 9% DV
Zinc
1mg · 9% DV
Potassium ⭐
270mg · 8% DV
Shelled corn kernels Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Shelled corn kernels Processed?
NOVA 2
Minimally 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 Shelled corn kernels Contain Allergens?
No known major allergens
Which Diets Is Shelled corn kernels 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
Shelled corn kernels Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.32g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 22.5:1
Above the ideal 4:1 (22.5:1).
Foods Similar to Shelled corn kernels
Shelled corn kernels — Frequently Asked Questions
Does boiling shelled corn kernels significantly change their nutrition?
Boiling keeps most of the corn’s carbs, protein, and fiber intact, though some water-soluble vitamins can be lost with prolonged cooking. Cooking briefly and avoiding unnecessary soaking helps preserve quality.
Can shelled corn kernels be frozen?
Yes, they freeze well, especially if briefly blanched first. Store them in an airtight container or freezer bag to protect texture and flavor.
How long do shelled corn kernels keep in the fridge once opened or cooked?
Opened or cooked corn kernels are best eaten within 3 to 4 days when refrigerated. Leaving them at room temperature for too long increases spoilage risk.
Do corn kernels cause weight gain?
No single food causes weight gain on its own; overall portion size and total intake matter more. Corn can become a higher-energy dish when paired with lots of butter, oil, or creamy sauces.
Are shelled corn kernels better before or after a workout?
Because they provide carbohydrates, they can work well before exercise for energy. After training, pairing them with a protein source such as yogurt, eggs, or beans makes the meal more balanced.
What foods pair well with shelled corn kernels for better satiety?
Corn is usually more filling when eaten with protein- and fat-containing foods such as beans, cheese, yogurt, eggs, or avocado. That combination can help slow digestion and make a meal feel more substantial.
Is canned corn different from plain boiled corn?
They can be nutritionally similar, but canned corn may contain added salt or sugar depending on the product. Rinsing canned corn can help reduce excess sodium.
Why do corn kernels sometimes appear undigested in stool?
The outer hull of corn contains cellulose, which the human digestive system does not fully break down. Seeing some of it in stool is common and does not mean none of the corn was digested.
Is it okay to eat shelled corn kernels at night?
Yes, corn can be eaten in the evening. It is usually a better dinner choice when combined with protein and vegetables rather than eaten as a heavily buttered side.
Who should be more careful with shelled corn kernels?
People with sensitive digestion may prefer smaller portions at first, especially if fiber-rich foods cause bloating. Those limiting sodium should also check canned versions carefully.
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Nutrition data compiled from USDA FoodData Central and scientific sources.