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Sweetcorn Calories
Naturally sweet corn with fiber and folate
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (whole) of Sweetcorn (165 g) has 142 calories. That works out to 86 calories per 100 g. It contains 30.9 g of carbs, 5.3 g of protein, 2 g of fat and 3.3 g of fiber. Its 8.3 µg of Biotin covers 28% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Sweetcorn Nutrition Facts
Selected: 1 cup (whole) · 165 g
142
KCAL / 165G
Carbs
30.9g
· 11% DV
Protein
5.3g
· 11% DV
Fat
2g
· 3% DV
Fiber
3.3g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 76% · Protein 13% · Fat 11%
Sweetcorn nutrition facts table · 1 cup (whole) (165 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 142 kcal | |
| Total fat | 2 g | 3% |
| Saturated fat | 0.3 g | 2% |
| Trans fat | 0 g | |
| Sodium | 25 mg | 1% |
| Total carbohydrate | 30.9 g | 11% |
| Fiber | 3.3 g | 12% |
| Protein | 5.3 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 Cup of Sweetcorn?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (whole) | 165 g | 142 kcal |
| 2 tablespoon (small) | 30 g | 26 kcal |
| 4 tablespoon (medium) | 60 g | 52 kcal |
| ½ cup (half) | 82.5 g | 71 kcal |
| 1 piece (small) | 90 g | 77 kcal |
| 100 g | 100 g | 86 kcal |
| 1 serving (medium) | 100 g | 86 kcal |
| 1 piece (medium) | 120 g | 103 kcal |
| 1 piece (large) | 150 g | 129 kcal |
Calculated from 86 calories per 100 g.
Frequently Asked Questions About Sweetcorn
How long should you boil sweetcorn?
Fresh sweetcorn usually takes about 10–15 minutes to boil until tender. Add the cobs to boiling water and test a kernel near the end; older, firmer cobs may need longer.
Can you microwave sweetcorn on the cob?
Yes, you can microwave sweetcorn on the cob. Leave the husk on, microwave until the kernels are hot and tender, then let it rest before handling; the husk and steam will be very hot.
Can you eat sweetcorn raw?
Yes, very fresh sweetcorn can be eaten raw. Remove the husk and silk, rinse the cob, and bite off the kernels; older or starchier sweetcorn is usually more enjoyable cooked.
How can you tell if sweetcorn is fresh?
Fresh sweetcorn has green, snug husks and moist-looking silk. The cob should feel firm and full, with plump kernels beneath the husk; dry, papery husks suggest the corn has been sitting for a while.
How should you store fresh sweetcorn?
Keep fresh sweetcorn in its husk in the refrigerator and use it promptly, since its natural sugars gradually turn starchy after harvest. Store shucked cobs in a covered container to keep them from drying out.
Can you freeze sweetcorn on the cob?
Yes, sweetcorn freezes well on or off the cob. Briefly blanch the cobs, cool them quickly, drain thoroughly, and pack them in freezer-safe bags; removing the kernels first can make portions easier to use.
How do you cut sweetcorn kernels off the cob?
Stand the cob upright on a board or in a wide bowl, holding the tip securely. Slice downward with a sharp knife close to the cob; a bowl helps catch kernels as they fall.
Why do sweetcorn kernels sometimes appear whole in stool?
The tough outer coating of sweetcorn kernels can resist digestion, so pieces may be visible in stool. Chewing thoroughly breaks the kernels up, but seeing them occasionally is usually a normal effect of their fibrous outer hull.
How do you grill sweetcorn on the cob?
Grill husked sweetcorn over medium heat, turning the cobs until the kernels are tender and lightly browned in spots. You can also grill them in their husks for a steamed texture, then peel the husks away before serving.
Is sweetcorn good for weight loss?
Sweetcorn can fit into a weight-loss eating plan: its fiber adds some fullness, and whole kernels make a more substantial side than many refined snacks. Keep toppings such as butter or creamy sauces modest if you want a lighter serving.
Sweetcorn Vitamins & Minerals
Vitamins
Biotin
8.25µg · 28% DV
B5
1.19mg · 24% DV
B1
0.26mg · 22% DV
B3
2.92mg · 18% DV
Minerals
Phosphorus
147mg · 21% DV
Magnesium
61mg · 15% DV
Potassium ⭐
446mg · 13% DV
Manganese
0.26mg · 11% DV
Sodium
25mg · 1% DV
Sweetcorn Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sweetcorn
To burn the 142 calories in 1 cup (whole) (165 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 Sweetcorn?
Sweetcorn is corn picked while its kernels are tender and milky, most often sold on the cob or as loose kernels. It is eaten as a vegetable in many places, though it is also a familiar staple in dishes from its native Americas. You can boil or grill the cobs, or add the kernels to salads, soups and cooked dishes.
The kernels are juicy and crisp, with a gentle sweetness that works well with a little salt, pepper or lime. In the UK, a common English-speaking setting for the name “sweetcorn,” kernels often appear in salads, sandwiches and side dishes; elsewhere, corn on the cob is a popular snack. It is mainly a source of carbohydrate, with some fibre and folate. For a lighter serving, use herbs or citrus instead of a generous coating of butter.
How Nutritious Is Sweetcorn?
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 Sweetcorn 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 Sweetcorn Contain Allergens?
No known major allergens
Which Diets Is Sweetcorn 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
Sweetcorn Fat Profile
SATURATED
0.3g
MONOUNSATURATED
0.58g
POLYUNSATURATED
0.92g
Omega 6:3 ratio 29.7:1
Above the ideal 4:1 (29.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.