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Unsweetened corn kernels Calories
Source of fiber and folate
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Unsweetened corn kernels (165 g) has 119 calories. That works out to 72 calories per 100 g. It contains 23.9 g of carbs, 4 g of protein, 1.7 g of fat and 4 g of fiber. Its 57.8 µg of Folate covers 14% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Unsweetened corn kernels Nutrition Facts
Selected: 1 cup (medium) · 165 g
119
KCAL / 165G
Carbs
23.9g
· 9% DV
Protein
4g
· 8% DV
Fat
1.7g
· 2% DV
Fiber
4g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 13% · Fat 12%
Unsweetened corn kernels nutrition facts table · 1 cup (medium) (165 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 119 kcal | |
| Total fat | 1.7 g | 2% |
| Saturated fat | 0.25 g | 1% |
| Trans fat | 0 g | |
| Sodium | 380 mg | 17% |
| Total carbohydrate | 23.9 g | 9% |
| Fiber | 4 g | 14% |
| Protein | 4 g | 8% |
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 Unsweetened corn kernels?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 165 g | 119 kcal |
| 1 tablespoon (small) | 15 g | 11 kcal |
| 2 tablespoon (medium) | 30 g | 22 kcal |
| 0.25 cup (quarter) | 41 g | 30 kcal |
| ½ cup (half) | 82 g | 59 kcal |
| 100 g | 100 g | 72 kcal |
| 1 serving (medium) | 100 g | 72 kcal |
| 1 serving (large) | 150 g | 108 kcal |
| 1 can (whole) | 285 g | 205 kcal |
Calculated from 72 calories per 100 g.
Frequently Asked Questions About Unsweetened corn kernels
Is corn a vegetable or a grain, and what about unsweetened corn kernels?
Corn is botanically a grain, but fresh and canned corn kernels are commonly treated as a starchy vegetable in meals. Unsweetened corn kernels are still corn; “unsweetened” means sugar has not been added, not that the kernels contain no natural sugars.
Can you eat unsweetened corn kernels straight from the can?
Yes, canned unsweetened corn kernels are cooked during processing and can be eaten cold straight from the can. Drain them first, or add them to salads, tacos, soups, and other dishes without further cooking.
How do you cook unsweetened corn kernels?
Canned unsweetened corn kernels only need reheating; warm them briefly in a pan or microwave so they do not turn mushy. Fresh kernels can be boiled, steamed, or sautéed, while frozen kernels can usually go straight into a hot dish.
Do unsweetened corn kernels need rinsing?
Rinsing canned unsweetened corn kernels is optional. Drain and rinse them under cool water if you want to remove the canning liquid and some sodium; for fresh kernels, rinse them before cooking to remove surface dirt.
How long do unsweetened corn kernels last after opening?
Refrigerate opened canned unsweetened corn kernels in a covered container rather than the can, and use them within a few days. Discard them if they develop an off smell, mold, or an unusual texture.
Can you freeze unsweetened corn kernels?
Yes, unsweetened corn kernels can be frozen. Drain canned kernels and pat them dry before packing them airtight; freeze fresh kernels after blanching for better quality. Thawed kernels may be softer, so they work especially well in soups and cooked dishes.
Why do whole unsweetened corn kernels show up in stool?
The yellow outer hull of a corn kernel contains cellulose, which people do not fully digest. Seeing hulls after eating unsweetened corn kernels is common; chewing thoroughly breaks the kernels up and helps your body access more of their contents.
Are unsweetened corn kernels the same as sweet corn?
Unsweetened corn kernels may come from sweet corn, but “unsweetened” only says that no sugar was added. It does not identify the corn variety, and naturally occurring sugars remain in the kernels.
Are unsweetened corn kernels okay for people with diabetes?
Yes, people with diabetes can include unsweetened corn kernels, but their carbohydrates can raise blood glucose. Pair a sensible portion with protein and non-starchy vegetables, and follow your own glucose-management plan.
What can you make with unsweetened corn kernels besides salad?
Unsweetened corn kernels work in corn chowder, fritters, salsa, quesadillas, and cornbread. For a quick side, sauté them with onion, peppers, and herbs, or stir them into rice near the end of cooking.
Unsweetened corn kernels Vitamins & Minerals
Vitamins
Folate
57.75µg · 14% DV
B1
0.15mg · 13% DV
B3
1.49mg · 9% DV
B5
0.41mg · 8% DV
Minerals
Sodium
380mg · 17% DV
Phosphorus
97mg · 14% DV
Copper
0.08mg · 9% DV
Magnesium
38mg · 9% DV
Potassium ⭐
281mg · 8% DV
Unsweetened corn kernels Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Unsweetened corn kernels
To burn the 119 calories in 1 cup (medium) (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 Unsweetened corn kernels?
Unsweetened corn kernels are maize kernels prepared without added sugar. They have a gentle sweetness of their own and a tender, juicy bite. Across the Americas, they’re used in dishes such as soups, salsas and salads; elsewhere, they’re an easy addition to vegetable dishes, grain bowls and sides. They can also be served simply, warm or chilled.
Corn contributes fibre and folate, along with carbohydrates that make it a filling addition to a meal. There are 2.4 g of fibre per 100 g. For a lighter dish, toss the kernels with leafy greens, tomatoes and herbs, or stir them into soup rather than serving them with a rich, creamy sauce.
How Nutritious Is Unsweetened corn 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.
Is Unsweetened corn kernels Processed?
NOVA 3
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 Unsweetened corn kernels Contain Allergens?
No known major allergens
Which Diets Is Unsweetened corn 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
Unsweetened corn kernels Fat Profile
SATURATED
0.25g
MONOUNSATURATED
0.49g
POLYUNSATURATED
0.69g
Omega 6:3 ratio 22:1
Above the ideal 4:1 (22:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.