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Steamed Corn Calories
Rich in fiber and vitamins, low fat, gluten-free
CALORIES
GI
POTASSIUM
FIBER
Steamed Corn Nutrition Facts
Selected: 100 g
96
KCAL / 100G
Carbs
21g
· 77%
Protein
3.4g
· 13%
Fat
1.2g
· 10%
Fiber
2.7g
Steamed 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 ⭐
250mg · 7% DV
Steamed Corn Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Steamed Corn 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 Steamed Corn Contain Allergens?
No known major allergens
Which Diets Is Steamed 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
Steamed Corn Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.32g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 45:1
Above the ideal 4:1 (45:1).
Foods Similar to Steamed Corn
Steamed Corn — Frequently Asked Questions
Is steamed corn different from boiled corn?
Nutritionally they are usually very similar; the main difference is texture and flavor. Steaming often keeps the kernels a bit firmer and less waterlogged.
Does steamed corn make you gain weight?
No single food causes weight gain on its own; overall portion size and total intake matter more. Steamed corn is often a simpler choice than fried corn or versions loaded with butter and sauces.
Is steamed corn better before or after a workout?
Because it provides carbohydrates, it can work well before training for energy. After training, it is usually better paired with a protein source for a more balanced recovery meal.
What should you eat with steamed corn to make it more balanced?
Pairing it with protein and some healthy fat makes it more satisfying. Good options include yogurt, eggs, beans, cheese, fish, or grilled chicken.
Can you eat steamed corn at night?
Yes, you can. The main thing to watch is portion size and heavy toppings, which may feel too rich late in the evening for some people.
Can steamed corn cause constipation?
Not usually for most people, and its fiber may help support regular digestion. However, very large portions or low fluid intake can leave some people feeling bloated or uncomfortable.
Why does corn sometimes look undigested in stool?
The outer hull of corn contains cellulose, which the body does not fully break down. Seeing parts of it later does not mean you absorbed none of its nutrients.
How long does steamed corn keep in the fridge?
Once cooked, it is best cooled promptly and stored in a sealed container. It is generally best eaten within 3 to 4 days.
Can steamed corn be frozen?
Yes, it freezes well. You can freeze it on the cob or as kernels, though the texture may become a little softer after thawing.
Who should be careful with steamed corn?
People with sensitive digestion, IBS symptoms, or chewing difficulties may tolerate smaller portions better. Corn served with lots of salt, butter, or creamy sauces may also be less suitable for those limiting sodium or overall energy intake.
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Nutrition data compiled from USDA FoodData Central and scientific sources.