1 piece (medium) of Sweet corn (90 g) has 77 calories. That works out to 86 calories per 100 g. It contains 17.1 g of carbs, 2.9 g of protein, 1.1 g of fat and 2.4 g of fiber. Its 5.4 µg of Biotin covers 18% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.

What is Sweet corn?

Sweet corn is corn picked while its kernels are tender and juicy, before they mature and dry. It is commonly sold on the cob, as well as in loose kernels for cooking. In the US and elsewhere, it is boiled or grilled for a simple side, added to salads and soups, or folded into fritters and other savoury dishes.

The plump kernels have a gentle sweetness and a juicy, lightly crisp bite. Serve a cob hot with a little butter, or keep it plain and add the kernels to a meal. Sweet corn provides carbohydrates and fibre, with 2.7 g of fibre per 100 g. For a lighter serving, boil or grill it without butter; its sweetness also pairs well with tomatoes, beans and fresh herbs.

Sweet corn Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

19g

· 7% DV

Protein

3.2g

· 6% DV

Fat

1.2g

· 2% DV

Fiber

2.7g

· 10% 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%

Sweet corn Vitamins & Minerals

Vitamins

Biotin

6µg · 20% DV

0.2mg · 17% DV

0.7mg · 14% DV

1.7mg · 11% DV

Minerals

Phosphorus

89mg · 13% DV

Magnesium

37mg · 9% DV

Zinc

1mg · 9% DV

Potassium ⭐

270mg · 8% DV

How Nutritious Is Sweet corn?

Nutrient density

Medium

55/ 100

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

50/ 100

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.

Sweet corn Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Sweet corn

To burn the 86 calories in 100 g:

🚶

21min

Walking (5 km/h)

🏃

9min

Running (8 km/h)

🚴

12min

Cycling

🏊

10min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Sweet corn Processed?

NOVA 1

Unprocessed

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 Sweet corn Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Sweet 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

Sweet corn Fat Profile

SATURATED

0.18g

MONOUNSATURATED

0.36g

POLYUNSATURATED

0.5g

⚖️

Omega 6:3 ratio 20:1

Above the ideal 4:1 (20:1).

Compare Sweet corn

🌽vs🍅

Sweet corn vs Tomato68 kcal more per 100 g

→🌽vs🥗

Sweet corn vs Mixed Green Salad68 kcal more per 100 g

→🌽vs🫑

Sweet corn vs Red Pepper55 kcal more per 100 g

→🌽vs🥄

Sweet corn vs Boiled Beetroot42 kcal more per 100 g

→

Foods Similar to Sweet corn

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Sweet corn

How do you cook sweet corn on the cob?

Boil sweet corn in its husk-free, cleaned cobs until the kernels are tender when pierced with a fork. Serve it hot with butter, herbs, or a squeeze of lime. Avoid prolonged cooking, which can make the kernels tough.

How can you tell if sweet corn is fresh?

Fresh sweet corn has a plump cob, tight glossy kernels, and green, slightly damp husks. The silk at the tip should look fresh rather than dry and dark. Choose cobs that feel heavy and avoid shriveled kernels.

Can you freeze sweet corn?

Yes, sweet corn freezes well. Briefly blanch the cleaned cobs, cool them quickly, and dry them before freezing in an airtight container. You can also cut the kernels off the cob first and freeze them in portions.

How should you store sweet corn?

Store sweet corn in the refrigerator with its husk on to help preserve its moisture and sweetness. Keep it in a breathable bag and use it soon after buying; its sugars gradually turn to starch, making the kernels less sweet.

Can you microwave sweet corn in its husk?

Yes, you can microwave sweet corn with the husk on. The husk helps retain moisture as the kernels cook; let the cob cool before peeling it, since trapped steam can burn your hands. Remove the silk before serving.

Can you eat sweet corn raw?

Yes, fresh sweet corn can be eaten raw once the cob and kernels are clean. Raw kernels are crisp, while cooking brings out a softer texture and sweeter flavor. Rinse the cob under running water before removing the kernels.

Should you remove the husk before grilling sweet corn?

You can grill sweet corn with or without its husk. Removing it gives the kernels direct heat and a lightly charred flavor; leaving the husk on helps keep them moist. If grilling bare cobs, turn them regularly so they cook evenly.

Why does sweet corn sometimes turn out tough?

Sweet corn can turn tough if it was old before cooking or was cooked for too long. Choose fresh cobs and check the kernels as they cook, taking them off the heat once they are tender. Long boiling does not make corn more tender.

How do you cut sweet corn kernels off the cob?

Stand the cooked or uncooked sweet corn cob upright on a stable cutting board and slice downward with a sharp knife, close to the cob. Work around it in sections, keeping the knife steady so the kernels do not scatter.

What can you serve with sweet corn on the cob?

Sweet corn on the cob pairs well with grilled vegetables, fish, chicken, or beans. For a simple topping, use butter and black pepper; lime, herbs, or a little chili also complement its natural sweetness.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026