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Corn Calories
Contains fiber, naturally gluten-free
CALORIES
GI
POTASSIUM
FIBER
Corn Nutrition Facts
Selected: 100 g
96
KCAL / 100G
Carbs
21g
· 76%
Protein
3.4g
· 12%
Fat
1.5g
· 12%
Fiber
2.4g
Corn Vitamins & Minerals
Vitamins
Biotin
5µg · 17% DV
B5
0.72mg · 14% DV
B1
0.16mg · 13% DV
B3
1.77mg · 11% DV
Minerals
Phosphorus
89mg · 13% DV
Magnesium
37mg · 9% DV
Potassium ⭐
270mg · 8% DV
Iron
1mg · 6% DV
Corn Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is 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 Corn Contain Allergens?
No known major allergens
Which Diets Is 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
Corn Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.37g
POLYUNSATURATED
0.61g
Omega 6:3 ratio 29.5:1
Above the ideal 4:1 (29.5:1).
Foods Similar to Corn
Corn — Frequently Asked Questions
What is the best way to heat drained corn?
Warm drained corn briefly in a pan, saucepan, or microwave. Overcooking can make the kernels firmer and reduce their naturally sweet flavor.
Should canned drained corn be rinsed before eating?
Rinsing is optional, but a quick rinse under cold water can remove the taste of the canning liquid and some added salt. Drain it well before adding it to a dish.
How long does drained corn last after opening?
Transfer leftover corn from the can to a covered food-safe container and refrigerate it. It is generally best used within 3 to 4 days.
Can drained corn be frozen?
Yes, drained corn can be frozen in small portions. Its texture may become slightly softer after thawing, so it works especially well in soups, rice dishes, omelets, and cooked recipes.
When should I add drained corn to a salad?
Drain it thoroughly and add it shortly before serving to help prevent the salad from becoming watery. It pairs well with tomatoes, cucumber, leafy greens, beans, cheese, and lemon-based dressings.
What foods go well with corn for a more balanced meal?
Pair corn with protein-rich foods such as beans, lentils, chickpeas, eggs, yogurt, fish, or chicken for a more filling meal. Colorful vegetables and a source of healthy fat, such as olive oil or avocado, also make a satisfying combination.
Is drained corn better before or after a workout?
Corn can fit into a light pre-workout meal as a carbohydrate-containing food. After training, combine it with a protein source such as yogurt, eggs, chicken, or legumes to support recovery.
Can I eat drained corn at night?
Yes, corn can be eaten in the evening; the overall meal and portion matter more than the time on the clock. Choose lighter preparations, such as a soup or salad, instead of heavy creamy or fried dishes.
Does corn cause weight gain?
Corn does not inherently cause weight gain; long-term energy balance matters most. Large portions and high-calorie additions such as butter, mayonnaise, cream, or cheese can make a corn dish much more energy-dense.
Who should be careful with drained corn?
People with a corn allergy should avoid corn and corn-containing foods. Those limiting sodium may want to check the label on canned corn and rinse it before use, as some products contain added salt.
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Nutrition data compiled from USDA FoodData Central and scientific sources.