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Sweetcorn Kernels Calories
Sweet, fibrous, rich in vitamins and minerals
In season: Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Sweetcorn Kernels (160 g) has 138 calories. That works out to 86 calories per 100 g. It contains 30.4 g of carbs, 5.1 g of protein, 1.9 g of fat and 4.3 g of fiber. Its 9.6 µg of Biotin covers 32% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
What is Sweetcorn Kernels?
Sweetcorn Kernels are the plump seeds taken from sweet corn cobs, usually picked while the kernels are tender. They are sold fresh, frozen or canned, and can be boiled, steamed or eaten straight from the tin.
Their gentle sweetness and juicy, slightly crisp bite work well in salads, soups, salsas and simple side dishes. In many places, they are also served hot in a cup with a little butter or seasoning; across the Americas, corn has long been a staple ingredient. Sweetcorn provides carbohydrates alongside fibre, with 2.7 g of fibre per 100 g. For a lighter meal, mix it with beans, chopped vegetables and a citrus dressing.
Sweetcorn Kernels Nutrition Facts
Selected: 100 g
86
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%
Sweetcorn Kernels 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 ⭐
270mg · 8% DV
How Nutritious Is Sweetcorn Kernels?
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.
Sweetcorn Kernels Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sweetcorn Kernels
To burn the 86 calories in 100 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.
Is Sweetcorn 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 Sweetcorn Kernels Contain Allergens?
No known major allergens
Which Diets Is Sweetcorn Kernels 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 Kernels Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.36g
POLYUNSATURATED
0.49g
Omega 6:3 ratio 22.5:1
Above the ideal 4:1 (22.5:1).
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Frequently Asked Questions About Sweetcorn Kernels
How do you cook Sweetcorn Kernels?
Cook Sweetcorn Kernels by boiling, steaming, or sautéing them until tender. Add frozen kernels straight to soups and hot dishes without thawing first; canned kernels are already cooked and only need warming if desired.
Can you eat Sweetcorn Kernels raw?
Yes, fresh, tender Sweetcorn Kernels can be eaten raw. They add crunch to salads and salsas. Canned kernels are cooked and ready to eat, while packaged frozen kernels should be cooked according to their instructions.
Can you freeze Sweetcorn Kernels?
Yes, Sweetcorn Kernels freeze well. Blanch fresh kernels briefly, cool and drain them thoroughly, then pack them airtight. You can add frozen kernels directly to cooked dishes without thawing.
Do you need to rinse canned Sweetcorn Kernels?
No, rinsing canned Sweetcorn Kernels is optional, but draining and rinsing removes some of the packing liquid and can reduce excess salt. Rinsed kernels work well in salads; for hot dishes, draining may be enough.
How should you store Sweetcorn Kernels?
Keep fresh Sweetcorn Kernels covered in the refrigerator and use them promptly. Once a can is open, transfer leftover kernels to a sealed container and refrigerate them rather than storing them in the opened can.
How do you cut Sweetcorn Kernels off the cob?
Stand the cob upright on a board and slice downward with a sharp knife, keeping the blade close to the cob. Set the cob inside a wide bowl first to catch kernels as they fall.
Are Sweetcorn Kernels the same as popcorn?
No, Sweetcorn Kernels and popcorn come from different types of corn. Sweetcorn is bred to be tender and sweet, while popcorn has a hard outer hull and starchy interior that let it pop when heated.
What can you make with Sweetcorn Kernels?
Sweetcorn Kernels work in salads, soups, fritters, salsas, and pasta or rice dishes. Add them near the end of cooking when you want them to stay plump, or sauté them first for a more toasted flavor.
Are Sweetcorn Kernels healthy?
Yes, Sweetcorn Kernels can be part of a nutritious meal: they provide fiber and several vitamins and minerals. Pairing them with protein-rich foods and other vegetables makes for a more varied, satisfying dish.
Can people with diabetes eat Sweetcorn Kernels?
Yes, people with diabetes can include Sweetcorn Kernels, but their carbohydrates can raise blood glucose. Portion size and what you eat with them matter; a diabetes care professional can help tailor advice to your needs.
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Nutrition data compiled from USDA FoodData Central and scientific sources.